10-1-19 30 Rock
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Easy Row
Down Dog Hold
Moderate Row
Up Dog Hold
Faster Row
Active Divebombers
Hollow Hold
Superman
Mobility:
Puppy Dog Pose (1 Min)
Child’s Pose (1 Min)
Warm-up (No Measure)
Movement Prep:
With a Light Kettlebell & Empty Barbell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
Skill Work/ Gymnastics
Metcon (No Measure)
You Pick Skill Work:
5 Sets of 30% Max Bar Muscle-ups
Or 5 Sets of 5 Strict Pull-ups (use bands if needed)
Can choose to work on bar muscle skills/transitions if you do not have bar muscle-ups yet.
10 minute cap.
Metcon
Metcon (No Measure)
Workout rehearsal at workout weight:
5 Kettlebell Swings
5 Push Presses
5 Calorie Row
5 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings 53/35#
30 Push Presses 95/65#
21/15 Calorie Row
30 Toes to Bar
RX+: 70/53#, 115/85#