11-20-19 Watered Down

19
Nov

11-20-19 Watered Down

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Row

Then…

30 Seconds Each:

Quad Stretch

Knees to Chest

Soldier Kicks

Cradle Stretch

Alternating Spiderman

Alternating Samson

Mobility:

30 Seconds Each:

Pigeon Pose, ea side

Chest Stretch, ea side

Puppy Dog Pose

Wrist Stretches

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Strict Press

5 Back Rack Lunges

5 Push Press

5 Front Squats

5 Push Jerks

Weightlifting

Push Jerk (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

1000-800-600-400-200 Meter Row

100 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunge
Time cap: 30 Minutes