5-27-21 Front Loaded

26
May

5-27-21 Front Loaded

Announcements

MURPH HERO WOD – Memorial Day

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Squat Hold, 1min

then…30sec ea:

Active Samson

Shoulder to Floor Stretch

Active Spiderman

Inch-Worm to Push-Up

Toe Touch to Jump

Burpee to Squat

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight

4 Double DB Front Squats

4 Kettlebell Swings

4 Lateral Burpees Over DB

2 Double DB Front Squats

2 Kettlebell Swings

2 Lateral Burpees Over DB

Metcon

Metcon (Time)

For Time:

21-18-15-12-9

Double DB Front Squats (50/35)

Kettlebell Swings (53/35)

Lateral Burpees Over DB

Cool Down

Metcon (No Measure)

30 sec ea:

Banded Hamstring Stretch, ea side

Banded Cross Body Stretch, ea side

Banded Lat Stretch, ea side

Banded Tricep Stretch, ea side