4-30-21 Acid Reflux

29
Apr

4-30-21 Acid Reflux

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Squat Hold, 1min

Knuckle Drags, 30sec

200m Run

10 Scap Pulls

Inch Worm to Push-Up, 30sec

100m Sprint

Warm-up (No Measure)

Chest-to-Bar Movement Prep:

5 Strict Pull-Ups or 10 Ring Rows

10 Kip Swings

then…

3 sets of 2 Swings + 1 C2B Pull-Up + 2 Swings

5 C2B Pull-Ups

Warm-up (No Measure)

Thruster Movement Prep

with Empty Barbell:

5 Front Squats

5 Push Press

5 Thrusters

then…

3 sets of 6 reps:

Thruster – Loading to workout weight with ea set

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

5 C2B Pull-Ups

100m Run

5 Thrusters

Metcon

Metcon (Time)

5 Rounds For Time:

15 Chest to Bar Pull-ups

Run 200M

9 Thrusters (95/65#)

Mobility

Warm-up (No Measure)

1min

Frog Stretch

Figure 4 Stretch, 30sec ea side

Eagle Arms, 30sec ea side

Couch Stretch, 30 sec ea side