11-22-18 Thanksgiving Gobble Wobble

21
Nov

11-22-18 Thanksgiving Gobble Wobble

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

500m Row / 400m Run

10 Leg Swings

10 Quad Stretch

10 Squat Hold + Toe Touch

10 Active Spiderman

10 Active Samson

10 Push-up to Down Dog

Warm-up (No Measure)

Barbell warm-up, 5 reps each:

Good Mornings

Back Squats

Elbow Rotations

Strict Press

Push Press

Push Jerks

Hang Power Cleans

Power Cleans (mid-shin)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

Metcon (AMRAP – Reps)

Floater #1

Sled Push
1 minute

Metcon

Metcon (AMRAP – Reps)

Floater #2

Tire Flips
1 minute