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