27
Jun
6-28-19 Undercover
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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Walkouts
Double Unders
Slow Air Squats
Plank Shoulder Taps
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Warm-up (No Measure)
Mobility:
Front Rack Stretch (1 Min)
Wrist Stretches (1 Min)
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round:
5 Power Cleans (With Lighter Weight)
5 Push-ups
5 Calorie Row
10 Double Unders
200m Run
*Add workout weight*
1 Rounds:
3 Power Cleans
3 Push-ups
Metcon (Time)
For time:
3 Rounds:
15 Power Cleans 95/65#
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
600m Run
RX+: 115/80#