6-12-18 Fran

11
Jun

6-12-18 Fran

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

:30 Seconds Each

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Monster walks

Lateral Side Steps

Warm-up (No Measure)

Pull-up Movement Prep

2 sets:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups (Ring Rows)

3 Pull-ups (Vertical Ring Rows)

Warm-up (No Measure)

2 sets:

3 Pausing Front Squats

3 Push Press

3 Thrusters
Start with a light weight the first set. Second set should be at workout weight.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

Couch Stretch (1 Min/Side)

Front Rack Stretch (1 Min)

Banded Ankle Stretch (1 Min/Side)