4-10-19 Bedtime
Announcements
Happy Birthday, Bryan H!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
2 Sets:
0:30 Sec Row + 0:30 Sec Alt Samson
0:30 Sec Row + 0:30 Sec Walkouts
0:30 Sec Row + 0:30 Sec Glute Bridges
0:30 Sec Row + 0:30 Sec Alt. Spiderman
2 Sets:
5 Scap Pull-ups
3 Strict Pull-ups
10 Push-ups
15 Air Squats
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Push Press
5 Hang Power Cleans
5 Stiff Legged Deadlifts
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round with Empty Barbell:
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Round at Workout Weight:
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
15 Lateral Barbell Burpees
12 Deadlifts 115/80#
9 Hang Power Cleans 115/80#
6 Push Jerks 115/80#
RX+: 155/105#
Record time for each round.