4-17-18 Hang Ten

16
Apr

4-17-18 Hang Ten

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Sec Each:

Jumping Jacks

Active Spidermans

Knuckle Drags

Single Unders

Push-up to Down Dog

Side Lunges

Single Unders

Active Samson

Air Squats

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

Weightlifting

Hang Power Clean (5-4-3-2-1 Reps)

Increase weight each set. Record highest weight lifted.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Power Cleans 95/65#

20 AbMat Sit-Ups

40 Double Unders
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Wrist Stretch (1 Min)

Couch Stretch (2 Min/Side)

Banded Ankle Stretch (1 Min/Side)