31
Jan
2-1-2018 Clean Shave
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Seconds Each:
Active Spidermans
Air Squats
PVC Passthroughs
Inch Worms
Side Lunges
PVC Around the World
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Weightlifting
Metcon (No Measure)
3 sets for quality:
5 High Box Jumps
8-10 DB/KB Split Squats (ea leg)
10-12 Romanian Deadlifts
Metcon
Metcon (Time)
3 RFT:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Power Cleans 95/65#
RX+: 135/95#
Core Down
Metcon (No Measure)
3 sets for quality:
10 GHD Sit-ups
20 Glute Bridges
20 Flutter Kicks