6-15-18 Halfway

14
Jun

6-15-18 Halfway

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:60 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Inch Worms

Gymnastics

Metcon (No Measure)

3 sets for quality:

10 Dual Tempo DB Prone Row

10 Seated Tempo DB Arnold Press

15 V-Ups (v-tucks)
Tempo: 3030

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Max Reps:

2 Min Power Cleans 75/55#

–rest 1 Minute–

2 Min Front Squats 75/55#

–rest 1 Minute–

2 Min Shoulder to Overhead 75/55#

–rest 1 Minute–
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

5 min barbell rollout (quads and IT bands)