6-21-18 Pump It Up

20
Jun

6-21-18 Pump It Up

Announcements

A WOD to Remember-this Saturday, 8 & 9am classes.

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute:

Easy Row

Active Spidermans

:45 Seconds:

Medium Row

Active Samson

:30 Seconds:

Faster Row

Push-up to Down Dog

Warm-up (No Measure)

2 Rounds for Quality:

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)
Complete with light dumbbells.

Metcon

Metcon (Time)

For Time:

3 Rounds:

5 Push-Ups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)

800m Run

3 Rounds:

5 Push-Ups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)
RX+: Strict HSPUs

Modification: Vertical Ring Rows

The priority is more on quality of movement than on speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging.

Metcon (No Measure)

Mobility:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Banded Shoulder Stretches