5-10-19 Rear End

9
May

5-10-19 Rear End

Announcements

Benchmark Sunday – May 19 during Open Gym

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead (chest up)

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead (chest up)

Warm-up (No Measure)

Barbell Warm-up:

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

Warm-up (No Measure)

Mobility / Activation:

0:45 Seconds Each:

Right Arm Lat Roll Out

Banded Face Pulls

Left Arm Lat Roll Out

Banded Press and Reach

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with Empty Barbell:

10 Double Unders

8 Air Squats

4 Push Jerks

1 Round with Workout Weight:

10 Double Unders

8 Air Squats

4 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

15 Push Jerks 115/80#
RX+: 155/105#