10-22-19 Big Bird

21
Oct

10-22-19 Big Bird

Announcements

T-Shirts Pre-orders – get your order in by Saturday! (Sheet at front desk)

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Active Spidermans + Hamstring Stretch

Walking Lunges (No Weight)

Moderate Row

Active Samson + Air Squat

Single Arm Dumbbell Shoulder Press (30 Seconds Each Arm)

Faster Row

Active Divebombers

Single Arm Dumbbell Floor Press (30 Seconds Each Arm)

Weightlifting

Bench Press (5-5-5-5-5)

Add weight each set.

Metcon

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Lat Press Downs (Aggressive Push Down in Kip Swing)

3 Pull-ups

6 Dumbbell Snatch

6 Step-ups (No Weight)

6 Dumbbell Step-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches 35/25#

20/15 Calorie Row

20 Dumbbell Box Step-Ups (24″/20″)

20 Pull-ups
RX+: 50/35#, Chest to bar pull-ups