5-11-18 Adderall

12
Apr

5-11-18 Adderall

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quick Skips

Soldier Kicks

Quad Stretch

Side Lunge

Active Spiderman

Inch Worms with Push-up

10 Bird Dogs

10 Scorpions

5 Back Rolls

Warm-up (No Measure)

Barbell Warm-up: Coach Led

Clean and Jerk

Power Snatch

Thruster

Metcon

Metcon (AMRAP – Reps)

For max reps:

0:00 – 10:00

1 Mile Run

Max Clean & Jerks 115/80# in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch 95/65# in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters 75/55# in time remaining
RX+: 135/95, 115/80, 95/65

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Seated Forward Fold (1 Min)

Single Leg Forward Fold (1 Min/Side)

Banded Ankle Stretch (1 Min/Side)