10-9-18 Criss Cross

8
Oct

10-9-18 Criss Cross

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Jumping Jacks

Quad Stretch

Leg Swings

Easy Single Unders

Active Spidermans

Air Squats

Double Unders

Active Samson

Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Hang Power Cleans

5 Stiff-Legged Deadlifts

Warm-up (No Measure)

Toes to Bar Movement Prep:

2 Rounds:

15 Second Hollow Hold on Ground

15 Second Arch Hold on Ground

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

Then…

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

10 Double Under

5 Power Cleans

10 Double Under

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans 75/55#

30 Double Unders

15 Toes to Bar
RX+: 115/80#