3-26-19 Sole Cycle

25
Mar

3-26-19 Sole Cycle

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Active Spiderman

Push-up to Down Dog

Medium Row

Mountain Climbers

Leg Swings

Faster Row

Squat Jumps

Cradle Stretch

Warm-up (No Measure)

Barbell Warm-up:

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 Barbell Facing Burpees

4 Power Cleans (Opening Weight)

4 Calorie Row

Metcon (AMRAP – Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans 115/80#

27/21 Calorie Row

REST 5 MINUTES

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans 95/65#

27/21 Calorie Row

REST 5 MINUTES

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans 75/55#

27/21 Calorie Row
RX+: 155/105#, 135/95#, 115/80#