6-29-18 Lava Run

28
Jun

6-29-18 Lava Run

Announcements

4th of July HERO WOD – 9am!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 Meters

10 Leg Swings (FW, BW, Side to Side)

10 Side Lunges

10 Push up to Down Dog

10 Knuckle Drags

10 Walking Spidermans

10 Scap Pull-ups

10 Scap Push-ups

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 15 sec Ring Row Hold

Min 2: 4 Jumping Pull-ups with Slow Eccentric (2-3 Sec)

Min 3: 10 BB Bent Over Rows

Metcon

Warm-up (No Measure)

Workout Rehearsal:

5 Front Squats

5 Thrusters

5 Overhead Squats

Metcon (Time)

For time:

600 Meter Run

50 Overhead Squats 45/35#

600 Meter Run

50 Thrusters 45/35#

600 Meter Run

50 Front Squats 45/35#

Cool Down

Metcon (No Measure)

Mobility:

Pigeon Pose (2 Min/Side)

Sumo Squat Hold (1 Min)

Child’s Pose (1 Min)