12-27-17 Black and Blue


12-27-17 Black and Blue

CrossFit Grail – CrossFit


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

Inch Worms

Toe Walk

Heel Walk


Metcon (No Measure)

3 sets:

4-6 strict pull-ups

8-10 DB row (each arm)

16-20 DB/KB walking lunges (total)


Warm-up (No Measure)

Barbell Warm-up (3 reps each):

High Hang Shrugs

High Hang High Pull

High Hang Muscle Cleans

Hang Power Cleans

Power Cleans (mid-shin)

Front Squats

Elbow Rotations

Metcon (Time)

5 RFT:

10 Power Cleans 115/80#

10 Burpees
RX+: 135/95#