6-27-20 Wrong Turn

26
Jun

6-27-20 Wrong Turn

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Easy Jog

200 Meter Sand Bag Run

200 Meter Easy Jog

Warm-up (No Measure)

2 Rounds, 30 Seconds each

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

5 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

12 Front Squats (95/65)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400 Meter Sand Bag Run (40/25)
In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter Sand Bag run

Athletes will switch stations when the running athlete has returned from their 400 meters

When teammates switch, one athlete will pick up where the other left off

Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee

Mark completed rounds after the pull-ups are completed with a poker chip, tally mark, or other counter or some kind

The score is total completed rounds and reps of the inside work at the end of 25 minutes

The bag runs do not count towards the final score

Metcon

Metcon (No Measure)

Partner 1:

6 Front Squats (95/65)

4 Lateral Barbell Burpees

2 Pull-ups

Partner 2:

100 Meter Wreck Bag Run

Switch Stations Upon Completion