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#