5-18-21 Clear the Air

17
May

5-18-21 Clear the Air

Announcements

Happy Birthday, Lucas!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Pulls on the Rower

3 Multi-Directional Lunge

5 Slow Shoulder Taps to Push-Up

6 Active Spiderman

10 Body Weight Good Mornings

10 Wall / Rig Squats

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

10 Air Squats

100m Row

10 Alt DB Power Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

40 Air Squats

300/250m Row

20 Alternating Dumbbell Power Snatches (50/35)
* Score is the number of Rounds & Reps completed at 13:00

Strength

Metcon (No Measure)

3 Sets For Quality:

15 Single Dumbbell Reverse Lunges (Each Leg)

30 Single DB Glute Bridges

Cool Down

Metcon (No Measure)

Child’s Pose, 2min

Lat Stretch on Wall / Rig, 30sec ea side

Table Top Stretch, 1min