27
Oct
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)