15
Nov
11-16-18 Fight Gone Bad
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row…
60 Seconds Each:
Quad Stretch
Knee to Chest
Leg Swings
Active Spiderman
Push-up to Down Dog
Squat Hold + Toe Touch
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Pausing Push Press
5 Sumo Deadlifts
5 Sumo Deadlift High Pulls
Wall Balls Movement Prep:
5 Front Squats
5 Push Press
5 Wallballs
Box Jump Movement Prep:
5 Step-ups, ea leg
5 Box Jumps (soft landing)
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round, 0:20 Sec Each:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Cal Row
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest