11-6-20 Nancy

5
Nov

11-6-20 Nancy

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Mobility

Warm-up (No Measure)

Rig Twist Squat, 1min alternating

PVC Rig Squat, 30 seconds

Turn Back Stretch, 1min ea side

PVC External Rotation, 30sec ea side

Warm-up

Warm-up (No Measure)

1 Minute Waiter PVC Squats

10 PVC Overhead Squats (Regular Grip)

5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)

5 Barbell Overhead Squats (No Pause)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100 Meter Run

5 Overhead Squats

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#