24
Jun
6-25-19 Tree Down
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
200m Run
Then…
2 Sets:
5 Squat Therapy
10 Stiff Legged Deadlifts
5 Warrior Squats, ea side
:15 Sec Deadhang on Bar
Then…
2 Sets:
5 Walkouts
5 Spiderman and Reach, ea side
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Hang Power Cleans
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 round, with empty barbell:
5 Thrusters
5 Power Cleans
5 Box Jump Overs
5 Wallballs
5 Burpees
*Add workout weight*
1 Round, 0:20s each:
Thrusters
Power Cleans
Box Jump Overs
Wallballs
Burpees
Metcon (AMRAP – Reps)
3 Rounds for Total Reps:
1 Min – Thrusters 95/65#
1 Min – Power Cleans 95/65#
1 Min – Box Jump Overs 24/20″
1 Min – Wallballs 20/14#
1 Min – Burpees
1 Min – REST