10-22-18 Monster Monday

21
Oct

10-22-18 Monster Monday

Announcements

Happy Birthday, Nanette!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m Row then…

:30 Seconds each

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

Warm-up (No Measure)

2 Rounds:

10 Squat Therapy

30 Sec KB Stretch (ea side)

40′ Front Rack KB Carry (ea side)

Warm-up (No Measure)

PVC Warm-up, 5 Reps Each:

Dip and Drive

Dip, Drive, High Pull

Pause Front Squats

Tall Cleans

High Hang Cleans

Hang Cleans

Clean Pulls

Squat Cleans (mid-shin)

Warm-up (No Measure)

Barbell Warm-up:

3 Dip and Drive

3 Dip Drive Shrug

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans (mid-shin)

Weightlifting

Squat Clean (3-3-3-3-3)

Increase weight each set. Record highest weight lifted.

Core Down

Metcon (No Measure)

Optional Finisher:

3 sets:

10 GHD sit-ups

15 Supermans