1-7-18 Monster Monday

6
Jan

1-7-18 Monster Monday

Announcements

Mandi & Kevin’s Baby Shower WOD-this Saturday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up/Line Drills:

High Knees

Butt Kicks

Active Spiderman

Active Samson

Side Lunges

Hamstring Scoops

Cradle Stretch

Inch Worms + 2 Push-ups

Warm-up (No Measure)

Specific Warm-up:

Monster Walks

15 Banded Air Squats

Lateral Side Steps

15 Banded Air Squats

Warm-up (No Measure)

PVC Warm-up:

3 Dip and Drive

3 High Hang High Pulls

3 High Hang Cleans

3 Hang Cleans

3 Cleans (mid-shin)

3 Front Squats

3 Strict Press

3 Push Press

3 Push Jerk

Warm-up (No Measure)

Barbell Warm-up:

2 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks

Weightlifting

Macho MAn (Build to heavy complex)

3 Power Cleans, 3 Front Squats, 3 Push Jerks
All 9 reps are completed without putting the bar down.

Add weight each set if moving well.

On the 4:00 x 5 sets

Accessory

Metcon (No Measure)

Not for time:

3 sets:

15 GHD sit-ups (or abmat sit-ups)

20 Glute Bridge