19
Jun
6-20-19 Train Wreck
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
0:30 Seconds Each:
Single Unders
Straight Leg Swings, 15 sec/side
Russian Baby Makers
Double Unders
Air Squats
Plank Shoulder Taps
Double Unders
Jumping Air Squats
Push-up to Down Dog
Warm-up (No Measure)
Medball Warm-up:
5 Deadlifts
5 Medicine Ball Cleans
5 Front Squats
5 Strict Presses
5 Thrusters
Skill Work/ Gymnastics
Metcon (No Measure)
EMOM 12:
Min 1: 22s Ring Dip Hold
Min 2: 12 Banded Tricep Pulldowns
Min 3: 22s Barbell Overhead Hold 95/65#
Min 4: 6 Kneeling Single Arm Press (add weight from last week)
Metcon
Metcon (AMRAP – Reps)
8 Rounds:
40 Seconds Wallballs 20/14#
20 Seconds Rest
40 Seconds Double Unders
20 Seconds Rest
Score is total reps.
RX+: 30/20#
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Couch Stretch (1 Min/Side)
Pigeon Pose (1 Min/Side)
Banded Shoulder Stretches (3-5 Mins)