5-14-19 The Lindsay Morgan

13
May

5-14-19 The Lindsay Morgan

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Row

Leg Swings

Squat Hold + Toe Touch

Moderate Row

Active Spiderman, ea side

Push-up to Down Dog

Fast Row

Active Samson, ea side

Cat Cows

Warm-up (No Measure)

Barbell Warm-up:

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

20 Seconds Hang Power Cleans

20 Seconds Push Presses

20 Seconds Row

Metcon (AMRAP – Reps)

5 Rounds for Reps:

1 Minute Hang Power Cleans 75/55#

1 Minute Push Press 75/55#

1 Minute Calorie Row

1 Minute Rest
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Child’s Pose (1 Min)