2-15-19 Vader

Announcements

Happy Birthday, Kelly F!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Min Easy Row

Then…

:30 Seconds Each

Knuckle Drags

Quad Stretch

Active Samson, ea side

Active Spidermans, 60 sec

Push-up to Down Dog

Air Squats

Warm-up (No Measure)

Mobility / Stretching:

Squat Hold (1 Min)

Ankle Stretch (1 Min/Side)

Chest Stretch (0:30 sec/side)

Warm-up (No Measure)

Partner Wallball Warm-up:

2 Rounds:

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

:20 Seconds REST

Warm-up (No Measure)

DB Snatch Movement Prep

*Each Arm, With Lighter Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

– – – – – – – – – – – – – – – – – –

*With Workout Weight:*

6 Alternating Dumbbell Snatches

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

6 Calorie Row

5 Wallballs

4 DB Snatches

3 Lateral Burpees over Rower

Metcon (Time)

3 Rounds for Time:

24/17 Calorie Row

21 Wallballs 20/14#

18 Alternating Dumbbell Snatches 35/25#

15 Lateral Burpees over Rower
RX+: 50/35#