3-28-19 Crop Top


3-28-19 Crop Top

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

2 Min Slow Row or 400m Run then…

30 Seconds Each:

Active Samson, ea side

Squat to Medicine Ball

Active Spidermans, 60 sec

Medicine Ball Russian Twists

Plank Shoulder Taps

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Front Squats

Warm-up (No Measure)

Mobility / Stretching:

2 sets, 30 seconds each:

Squat Hold

Wrist Stretches

Overhead Stretch on Wall

Warm-up (No Measure)

Wallball Movement Prep:

5 Pausing Front Squats

5 Push Press

5 Pausing Wallballs (Pause in the Bottom)

5 Wallballs

Push-up Movement Prep:

20 sec Plank (on hands)

10 Scap Push-ups

5 Hand Release Push-ups

*For Handstand Push-ups:*

5 Kick Ups To Wall (Hold For 2 Seconds)

4 Kick Ups + Negative

3 Handstand Push-ups (strict if you can)


Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Wallballs

100′ Farmers Carry

6 HR Push-ups (3 HSPUs)

Metcon (Time)

5 Rounds for Time:

21 Wallballs 20/14#

200′ Farmers Carry 53’s/35’s

18 Hand Release Push-ups
RX+: 9 HSPUs (strict if you can)