7-13-18 Push Stopper

12
Jul

7-13-18 Push Stopper

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Side Shuffle

High Knees

Butt Kickers

Quad Stretch

Solider Kicks

Cradle Stretch

Walking Spidermans

Inch Worms

10 Scap Push-ups

10 Scap Pull-ups

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 25 sec Ring Row Hold

Min 2: 6 Pull-up Negatives (2-3 Sec)

Min 3: 6 BB Bent Over Rows
Try to increase the weight from last week for bent over rows.

Metcon

Metcon (Time)

4 Rounds For Time:

40 Abmat Sit-ups

20 Hand-Release Push-Ups

10 Power Clean and Jerk 95/65#
Use 45# plate under feet for push-ups

Cool Down

Metcon (No Measure)

Mobility:

Dragon (1 Min/Side)

Lizard (1 Min/Side)

Child’s Pose (1 Min)