11-29-19 Scrambled Legs

28
Nov

11-29-19 Scrambled Legs

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Minute Row

Then Line Drills…

Quad Stretch

Knees to Chest

Soldier Kicks

Cradle Stretch

Spiderman

Samson

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

10 Banded Pull Aparts

10 Reverse Lunges

10 Push-ups

Skill Work/ Gymnastics

Metcon (Weight)

Every 3:00 x 5 Sets:

20 Sec Handstand Hold

10 Front Rack Reverse Lunges (from rack)

100′ Farmers Carry
RX+: 25′ HS Walk

Add weight to lunges each set. Record heaviest weight for front rack lunges.

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 Power Snatch

4 Overhead Squats

4 Toes to Bar

Metcon (Time)

For Time:

10 – 8 – 6 – 4 – 2

Power Snatch 95/65#

Overhead Squat 95/65#

Toes to Bar
Time Cap: 12 Minutes