3-4-19 Monster Monday

3
Mar

3-4-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Jog Down and Back

High Knees

Butt Kicks

Quick Skips

Soldier Kicks

Quad Stretch

Active Spiderman

Active Samson

Inch Worm with Push-ups

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (0:30 sec/side)

Squat Hold (0:30 sec)

Twisted Cross (0:30 sec/side)

Puppy Dog (0:30 sec)

Warm-up (No Measure)

PVC Warm-up, 3 reps each:

High Hang Dip, Drive High Pull

High Hang Power Clean

Front Squats

Hang Squat Cleans

Squat Cleans

Strict Press

Push Press

Push Jerk

Split Jerk

Warm-up (No Measure)

Barbell Warm-up, 3 reps each:

Hang Power Clean

Front Squats

Hang Squat Cleans

Squat Cleans

Push Press

Push Jerk

Split Jerk

Weightlifting

Clean and Jerk (Build to new 1RM)

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches (0:30 sec/stretch/side)

Single Leg Forward Fold (1 Min/Side)

Butterfly Stretch (1 Min)