4-10-18 Ten by One

9
Apr

4-10-18 Ten by One

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Active Spidermans

Inch Worms

Weightlifting

Power Snatch + Hang Power Snatch (5 sets)

Work up in weight each set. Record highest weight lifted.

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Wall balls 20/14#

Power Snatch 75/55#
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Saddle (1 Min)