8
Jan
1-9-18 Sky Hook
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Minute Each:
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Tempo Air Squats
PVC Around the World
PVC Pass Throughs
Warm-up (No Measure)
Barbell Warm-up:
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
*completed with empty barbell
Weightlifting
Hang Power Clean (Build to heavy set of 3)
Metcon
Metcon (Time)
3 RFT
20 Hang Power Cleans 75/55#
20 Front Squats 75/55#
20 Push Press 75/55#
RX+: 95/65#
Cool Down
Metcon (No Measure)
Mobility/Stretching:
Wrist Stretch (1 min)
Seal Pose (1 min)
Child’s Pose (1 min)
Saddle (1 min)