3-5-19 Double Date

4
Mar

3-5-19 Double Date

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Quad Stretch / Cradle Stretch

Air Squats

Moderate Row

Push-up to Down Dog

Active Spiderman

Faster Row

PVC Pass Throughs

PVC Overhead Squats

PVC Archer Stretch

10 “I” “T” and “W” (no weight)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Push Press

5 Stiff Legged Deadlifts

5 Snatch Grip Push Press

5 Snatch Grip Deadlifts

5 Hang Power Snatch

Metcon

Warm-up (No Measure)

Workout Rehearsal:

1 Round (empty barbell):

5 Hang Power Snatches

10 Double Unders

5 Shoulder to Overhead

5 Calorie Row

**Build to Workout Weight**

1 Round (at workout weight):

5 Hang Power Snatches

10 Double Unders

5 Shoulder to Overhead

5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches 95/65#

60 Double Unders

15 Shoulder to Overhead 95/65#

30/21 Calorie Row
RX+: 115/80#