1-15-19 Stick Up

14
Jan

1-15-19 Stick Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Row

Push-up to Down Dog

Side Lunges

Moderate Row

Active Samson

Air Squat

Faster Row

Active Spidermans

Walkouts

Warm-up (No Measure)

Mobility:

Pigeon Pose (1 Min/Side)

Wrist Stretches (1 Min)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff Legged Deadlifts

Warm-up (No Measure)

Pull-up Movement Prep:

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping/Butterfly Pull-ups

Thruster Movement Prep:

3 Pausing Front Squats

3 Strict Press

3 Push Press

6 Thrusters

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round

5 Thrusters

5 Pull-ups

5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Thrusters 95/65#

15 Pull-ups

20 Calorie Row
RX+: 135/95#, C2B Pull-ups