10-25-18 Dead Meat

24
Oct

10-25-18 Dead Meat

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min DUs (or DU practice) then…

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

Establish Deadlift:

2 Rounds:

3 Bottom Half Deadlifts

3 Full Deadlifts

*both sets with empty barbell

Metcon

Warm-up (No Measure)

2 Rounds:

5 Double Unders

5 Abmat Sit-ups

5 Deadlifts

Metcon (Time)

For time:

100 Double Unders

75 Abmat-Sit-ups

30 Deadlifts 135/95#

50 Double Unders

50 Abmat Sit-ups

20 Deadlifts 135/95#

25 Double Unders

25 Abmat Sit-ups

10 Deadlifts 135/95#
RX+: 185/135#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)