6-4-19 Bubba Gump

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200 Meter Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Walking Samson

Walking Spidermans

2 Sets:

10 Scap Pull-ups

8 Ring Rows

6 V-ups

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

5 Front Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

100m Run

3 Hang Power Cleans 75/55#

3 Pull-ups

100m Run

2 Hang Power Cleans 95/65#

2 Toes to Bar

100m Run

1 Hang Power Cleans 115/80#

1 Burpee Pull-ups

Metcon (Time)

For time:

600m Run

21 Hang Power Cleans 75/55#

21 Pull-ups

600m Run

15 Hang Power Cleans 95/65#

15 Toes to Bar

600m Run

9 Hang Power Cleans 115/80#

9 Burpee Pull-ups
RX+:

135/95#, 155/105#, 175/125#

C2B, TTB, Muscle-ups (ring or bar)