7
Nov
11-8-17 Flat Tire
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
Jog down and back x3
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Spidermans
Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Deadlift (Work up to a heavy set of 5 reps)
15 min cap
Metcon
Metcon (Calories)
On the Minute x 12 (4 Rounds):
Min 1: 10 Deadlifts 185/135#
Min 2: 20 AbMat Sit-Ups
Min 3: Max Calorie Row
Cool Down
Metcon (No Measure)
Mobility:
2 minute pigeon pose (ea side)
2 minute couch stretch (ea side)
1 minute frog stretch
1 minute sumo squat