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