3-29-19 Twenty Something

28
Mar

3-29-19 Twenty Something

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Rowling: aim is to get 100m on the rower

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

Warm-up (No Measure)

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson, ea side

Arch Hold

Active Spidermans

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Movement Prep:

3 Step-ups, ea leg

3 Box Jumps

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Overhead Squats

5 Box Jumps

5 Toes to Bar

5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats 75/55#

30 Box Jumps 24/20″

30 Toes to Bar

30/21 Calorie Row
RX+: 95/65#