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