12-19-17 Humpty Dumpty

18
Dec

12-19-17 Humpty Dumpty

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Warm-up (No Measure)

2 Rounds:

8 Hang Muscle Snatch

6 BTN Snatch Grip Push Press

4 OHS

Metcon

Metcon (Time)

3 RFT

10 Power Snatches 95/65#

20 Box Jump Overs 24/20″

30 Wallballs 20/14#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1:30/side)

Pigeon Pose (1:30/side)

Saddle (2 min)

Wrist Stretch