4-13-18 Clean Shot

12
Apr

4-13-18 Clean Shot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

then…

10 Leg Swings (forward/backward and side/side)

10 Push-ups to Down Dog

10 Side Lunge

10 Tempo Air Squats

10 Active Spiderman

10 Russian Baby Makers

10 Scap Pull-ups

Strength

Metcon (No Measure)

3 sets:

10 Romanian Deadlifts 115/75#

5-7 Strict Chin-ups

30 Sec Hollow Rocks

Metcon

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power Cleans 95/65#

10 Box Jump Overs 24/20″
RX+: 135/95#

Cool Down

Metcon (No Measure)

5:00 – 7:00 Minutes: Foam Roller