5-25-18 Play Dead

24
May

5-25-18 Play Dead

Announcements

Have you signed up for MURPH yet?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Side Shuffle

High Knees

Butt Kickers

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Duck Walks

Walkouts

Toe Walk + Heel Walk

Warm-up (No Measure)

2 Sets:

10 Good Mornings

8 Push Press

6 Front Squats
*Perform with empty barbell

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Abmat Sit-ups

12 Deadlifts 135/95#

12 Lateral Barbell Burpees

–rest 5 minutes–

AMRAP 5:

Buy-In: 40 Abmat Sit-ups

9 Deadlifts 155/105#

9 Lateral Barbell Burpees

–rest 5 minutes–

AMRAP 5:

Buy-In: 30 Abmat Sit-ups

6 Deadlifts 185/135#

6 Lateral Barbell Burpees