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#