10-16-18 Professor Chaos

15
Oct

10-16-18 Professor Chaos

Announcements

Happy Birthday, Aileen!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Hang Squat Cleans

Warm-up (No Measure)

Pull-up Warm-up:

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

5 Kipping/Butterfly Pull-ups

Metcon

Metcon (No Measure)

2 Rounds:

3 Pull-ups

100 Meter Run

3 Squat Cleans

*Rest 1-2 Minutes Between Rounds*

Metcon (Time)

For Time:

30 Pull-ups

400 Meter Run

15 Squat Cleans 95/65#

400 Meter Run

15 Squat Cleans 95/65#

400 Meter Run

30 Pull-ups
RX+: C2B and 115/80#

500m row instead of run if it’s too cold