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)