2
May
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