11-16-17 Dead Ahead


11-16-17 Dead Ahead

CrossFit Grail – CrossFit


Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

Warm-up (No Measure)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts


Metcon (Time)

4 RFT:

21 Deadlifts 95/65#

15 Box Jump Overs 24/20″

9 Push Jerks 95/65#
RX+ 115/80#

Average Time: 7-9 Minutes (RX)

Cool Down

Metcon (No Measure)

2-3 Minutes Each Stretch:

Saddle Stretch

Seated Forward Fold

Bound Angle

Thread the Needle (1 min/side)