3-30-18 Downpour


3-30-18 Downpour

CrossFit Grail – CrossFit


Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Soldier Kicks

Cradle Stretch

Active Spidermans

Down Dog to Pigeon

Cat Cows

Warm-up (No Measure)

Mini-band Warm-up:

Clam Shells

Lying Banded Marches

Glute Bridge with Hip Abduction

Warm-up (No Measure)

Barbell Warm-up:

3 high hang shrugs

3 high hang high pull

3 high hang muscle cleans

3 hang cleans (above knees)

3 cleans (mid-shin)

3 front squats


3 Position Clean (5 sets)

High Hang Clean + Hang Clean + Clean
Build in weight each set. Record highest weight lifted.


Metcon (Time)

3 RFT:

500 Meter Row

12 Power Cleans 95/65#

50 Double Unders
RX+: 135/95#