10-28-19 Elizabeth

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets for Quality:

1 minute Jumping Jacks (Floor Touches)

10 Spiderman and Reach

5 Walkouts

10 Warrior Squats, 5 ea side

5 Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

5 Front Squats

Warm-up (No Measure)

10 Minutes to warm-up to clean weight and ring dips:

5 Reps at 45/35#

3 Reps at 75/55#

3 Reps at 95/65#

2 Reps at 115/85#

2 Reps at 135/95#

After each set: 1-3 ring dips (use bands if needed)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Time cap: 15 minutes

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches

Front Rack Stretch on Bench (1 Min)

Pigeon Pose (1 Min/Side)