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#