10-17-20 1-800-Macho-Man

16
Oct

10-17-20 1-800-Macho-Man

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meters Easy

Plate Warmup

30 Seconds Each

Plate Hops

Plate Counterbalance Squats

Plate Hops

Plate Lateral Squats

Plate Hops

Plate Ground to Overhead

Mobility

Warm-up (No Measure)

Wrist Stretch: 30 Seconds Each Direction

Table Top Stretch: 1 Minute

Barbell Front Squat Hold: 30 Seconds

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight:

100 Meter Run

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon (Time)

2 Rounds:

800 Meter Run

5 Rounds of “Macho Man” (115/85)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx+ 135/95 Or 3 Rounds