4-3-19 Waterproof
Announcements
Saturday, April 13, 10am
Grail 2-Year Anniversary Celebration
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
60 Seconds Each:
Easy Row
Leg Swings
Straight Leg Stretch to Squat
Moderate Row
Air Squats
Down Dog to Pigeon
Side Lunges + Hamstring Stretch
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Warm-up (No Measure)
Toes to Bar Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
Barbell Movement Prep:
3 Pausing Front Squats
3 Front Squats
3 Pausing High Hang Squat Cleans
3 Hang Squat Cleans
3 Thrusters
Metcon
Metcon (No Measure)
Workout Rehearsal:
3 Calorie Row
3 Front Squats
3 Toes to Bar
3 Hang Squat Cleans
3 Burpees over Bar
3 Thrusters
Metcon (Time)
For time:
21 – 15 – 9
Row Calories (females: 15-10-5)
Front Squats 75/55#
15 – 12 – 9
Toes to Bar
Hang Squat Cleans 75/55#
12 – 9 – 6
Burpees over Bar
Thrusters 75/55#
RX+: 95/65#