2-13-19 THE JAMIE ERICKSON

12
Feb

2-13-19 THE JAMIE ERICKSON

Announcements

Sweetheart WOD – Saturday, Feb 16. Bring a spouse / partner / friend!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Jog Around Cones

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog Around Cones

Side Lunge

Active Samson, ea side

Active Spiderman, 60 sec

Faster Jog Around Cones

Push-up to Down Dog

Air Squats

Walkouts

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (:30 sec/side)

Wrist Stretches (1 Min)

Child’s Pose (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)

Movement Prep:

5 Step-ups, ea leg

5 Box Jumps

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups + 3 C2B (RX+ only)

3 Hang Power Cleans

3 Power Cleans

3 Push Press

3 Push Jerk

Metcon

Metcon (Time)

For time:

21-15-9

Box Jump Overs 24/20″

Power Cleans 75/55#

Pull-ups

Lateral Barbell Burpees

Push Jerks 75/55#
RX+: 115/80# and C2B Pull-ups