2-25-19 Monster Monday

24
Feb

2-25-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Jog Down and Back

High Knees

Butt Kicks

Quick Skips

Soldier Kicks

Quad Stretch

Knee to Chest

Cradle Stretch

Active Spiderman

Active Samson

Inch Worm with Push-up

Warm-up (No Measure)

PVC Mobility:

0:30 sec External Rotation Stretch, ea side

0:30 sec Archer Stretch, ea side

0:30 sec Internal Rotation Stretch, ea side

PVC Warm-up, 3 reps each:

High Hang Dip and Drive

High Hang High Pull

High Hang Power Snatch

BTN Push Press

Overhead Squats

Hang Squat Snatch

Squat Snatch (mid-shin)

Warm-up (No Measure)

Barbell Warm-up, 3 reps each:

High Hang High Pull

High Hang Muscle Snatch

Hang Power Snatch

Overhead Squats

Snatch Balance

Squat Snatch (mid-shin)

Weightlifting

Snatch (Build to new 1RM)

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Lizard Pose (1 Min/Side)