12-30-19 Randy Savage

29
Dec

12-30-19 Randy Savage

Announcements

Happy Birthday, Thomas!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds each

Active Samson

Hollow Hold

Push-up to Down Dog

Superman Hold

Inchworm to Push-ups

Straight Leg Sit-ups

Air Squats

V-Ups

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Couch Stretch: 1 Minute Each side

Wrist Stretch: 30 Seconds

Front Rack Stretch: 30 Seconds

Weightlifting

Macho MAn

3 Power Cleans, 3 Front Squats, 3 Push Jerks
These 9 reps are meant to be completed without dropping or pausing on the floor with the barbell until complete

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar
1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

Athletes can break up the reps of “Macho Man” however they see fit