5-22-18 Under The Lights

21
May

5-22-18 Under The Lights

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

:30 Seconds Each

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Hang Clean (5 sets of 2)

Build in weight each set as form/technique allow.

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Clean 75/55#

3 Toes to Bar

6 Hang Squat Clean 75/55#

6 Toes to Bar

9 Hang Squat Clean 75/55#

9 Toes to Bar


Up by (3) reps each round

RX+: 95/65#

Cool Down

Metcon (No Measure)

Front Rack Stretch (1 Min)

Wrist Stretches (0:30 sec each)

Pigeon Pose (1 Min/Side)