11-25-19 Fran

24
Nov

11-25-19 Fran

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Jumping Jacks / Mountain Climbers

Leg Swings (FW/BW/Side to Side)

Alternating Samson

Push-up to Down Dog

Alternating Spiderman

Walkouts

Warrior Squats

Arm Circles

Scap Pull-ups / Kip Swings

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with Empty Barbell:

5 Thrusters

5 Pull-ups

3 Thrusters

3 Pull-ups

1 Round at workout weight:

3 Thrusters

3 Pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory

Metcon (No Measure)

3 Sets for Quality:

25-50′ Handstand Walk

50m Front Rack KB Carry

100m Partner Resistance Band Run