6-15-20 Wise Men

14
Jun

6-15-20 Wise Men

Announcements

Happy Birthday, Neal!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Plate Hops

Air Squats

Plate Lateral Squats

Active Spidermans

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 45 Seconds

Pigeon Pose with Wrist Stretch: 45 Seconds Each Side

Weightlifting

Metcon (Weight)

1 Power Clean

1 Front Squat

1 Push Jerk
Build to a heavy complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Macho Man (115/75)

Rest 3 Minutes

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks
Rx+ 135/95, 155/105, 185/135

The score for each AMRAP 3 is the total completed rounds and reps