10-3-19 Crazy Stairs
Announcements
Happy Birthday, Jackie!
Happy Birthday, Steve!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
500m Row then…
30 Seconds Each:
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Warm-up (No Measure)
Movement Prep:
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
5 Scap Push-ups
5 Push-ups
10 Air Squats
3 Snatch Grip High Pulls
3 Hang Power Snatches
3 Power Snatches
*Warm-up to workout weight*
5 Power Snatches (workout weight)
Metcon
Metcon (Time)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 95/65#
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
RX+: 115/85#