5-31-19 Vader

30
May

5-31-19 Vader

Announcements

Happy Birthday, Roger!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Active Samson, ea side

Down Dog to Pigeon

Moderate Row

Active Spidermans, ea side

Side Lunges

Faster Row

Air Squats

T-Push-ups

Warm-up (No Measure)

Wallball Movement Prep:

5 Front Squats

5 Push Press

5 Thrusters

———————————————–

DB Snatch Movement Prep:

3 Deadlifts (Each Arm)

3 Jump Shrugs (Each Arm)

3 High Pulls (Each Arm)

3 Strict Press (Each Arm)

6 Alternating Dumbbell Snatches

———————————————–

3 Burpees

6 Lateral Hops Over Dumbbell (Rower)

3 Lateral Burpees Over Dumbbell (Rower)

Metcon

Metcon (No Measure)

Workout Rehearsal:

6 Calorie Row

5 Wallballs

4 Dumbbell Snatches

3 Lateral Burpees over Dumbbell (RX+: Rower)

Metcon (Time)

3 Rounds for Time:

24/17 Calorie Row

21 Wallballs 20/14#

18 Alternating Dumbbell Snatches 35/25#

15 Lateral Burpees over Dumbbell
RX+: 50/35#, Burpees over Rower

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Dragon Pose (1 Min/Side)

Lizard Pose (1 Min/Side)

Chest Stretch (1 Min/Side)

Puppy Dog (1 Min)