6-27-19 Pool Side

26
Jun

6-27-19 Pool Side

Announcements

Happy Birthday, Kristin F!
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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Quad Stretch

Knees to Chest

Side Lunges

Cradle Stretch

Active Spiderman

Active Samson

Warm-up (No Measure)

Specific Warm-up:

2 sets, 30s each:

Right Side Farmers Walk

Right Side Bent Over Rows

Right Side Strict Press

Left Side Farmers Walk

Left Side Bent Over Row

Left Side Strict Press

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 24s Ring Dip Hold

Min 2: 14 Banded Tricep Pulldowns

Min 3: 24s Barbell Overhead Hold 95/65#

Min 4: 6 Kneeling Single Arm Press (add weight from last week)

Metcon

Metcon (Time)

3 Rounds for Time:

30 Abmat Sit-ups

100′ Walking Lunges

100m Farmers Carry 53’s/35’s
RX+: 70’s/53’s

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min/Side)