2-1-2018 Clean Shave

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