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