4-19-18 Cool Runnings

18
Apr

4-19-18 Cool Runnings

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

5 Air Squats, Broad Jump to Other Side, 5 Air Squats

5 Push-ups, Bear Crawl to Other Side, 5 Push-ups

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Samson

Walking Spidermans

Warm-up (No Measure)

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 (Time)

For Time:

400 Meter Run

21 Front Squats 75/55#

21 Burpee Box Jumps 24/20″

400 Meter Run

15 Front Squats 75/55#

15 Burpee Box Jumps 24/20″

400 Meter Run

9 Front Squats 75/55#

9 Burpee Box Jumps 24/20″

400 Meter Run
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

5 min: roll out quads and IT bands with barbell