11-15-18 Run Wild
Announcements
Happy Birthday, Claire!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Spidermans
Walkouts
Warm-up (No Measure)
Mobility:
0:30 Sec Active Samson, ea side
0:30 Sec Ankle Stretch, ea side
0:30 Sec Twisted Cross, ea side
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Hang Power Snatches
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round:
200 Meter Run
10 Hang Power Snatches (Empty Barbell)
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –
1 Round:
100 Meter Run
5 Hang Power Snatches 75/55#
Metcon (Time)
3 Rounds for Time:
600 Meter Run
21 Hang Power Snatches 75/55#
RX+: Hang Squat Snatches