3-13-18 Slap Happy

12
Mar

3-13-18 Slap Happy

CrossFit Grail – CrossFit

Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Samson

Walking Spidermans

Toe Walk

Heel Walk

Warm-up

Warm-up (No Measure)

Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

*completed with empty barbell

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy In: 50 DUs

12 Front Squats 65/45#

4 Burpee Box Jump Overs 24/20″

–rest 5 Minutes–

AMRAP 5:

Buy In: 50 DUs

8 Front Squats 75/55#

4 Burpee Box Jump Overs 24/20″

–rest 5 Minutes–

AMRAP 5:

Buy In: 50 DUs

4 Front Squats 95/65#

4 Burpee Box Jump Overs 24/20″
RX+: 95/65#, 115/80#, 135/95#

Cool Down

Metcon (No Measure)

1 Min/Stretch:

Standing Straddle (middle, left, right sides)

Saddle

Child’s Pose