5-3-19 Murph Prep

Announcements

Crush your QUEST this weekend, Coach Mike!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run then line drills…

Quad Stretch

Soldier Kicks

Cradle Stretch

Side Lunges

Walking Samson

Walking Spiderman

10 Cat Cows

10 Scap Push-ups

5 Push-up to Down Dog

10 Glute Bridges

10 Scap Pull-ups

Warm-up (No Measure)

Mobility / Stretching:

:30 Seconds Each:

Squat Hold

Pigeon Pose, ea side

Ankle Flexibility, ea side

Twisted Cross, ea side

Warm-up (No Measure)

Skill Work / Warm-up:

2-3 Sets:

5 Kip Swings

3 Kip Swings + Hip Pop

3 Kipping Pull-ups

Metcon

Metcon (No Measure)

Workout Rehearsal:

200m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

200m Run

2 Rounds of “Cindy”
Cindy: 5 pull-ups, 10 push-ups, 15 air squats

RX+: Weight Vest