2-7-19 Down Time

6
Feb

2-7-19 Down Time

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

300m Row then…

30 Seconds Each:

Active Spidermans, 60 sec

Plate Ground to Overhead

Active Samson, ea side

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

Warm-up (No Measure)

Shoulder Activation:

5 Plate Plank Rotations, ea side

10 Side Plank Press Outs

15 Scap Push-ups

Accessory

Metcon (No Measure)

4 sets for quality:

5 earthquake bar press

10 DB floor press

10 kneeling banded palof press, ea side

Metcon

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Strict Press

5 Front Squats

5 Push Press

5 Hang Power Cleans

5 Push Jerks

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 115/80#

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 115/80#

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks 115/80#



Climb by 3 Reps Until the Finish