3
Jun
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)