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#