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)