11
Jul
7-12-18 Kelen Helly
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Walking Spidermans
Walkouts
Toe Walk + Heel Walk
Warm-up (No Measure)
Movement Prep:
5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls
*with wall ball
4 Step-ups (each leg)
4 Box Jumps
2 sets:
5 Deadlifts
5 Russian Swings
5 Full Swings
*start with lighter KB, workout weight on second set
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups (Vertical Ring Rows)
3 Kipping Pull-ups (Ring Rows)
Metcon
Metcon (Time)
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly:
400 Meter Run
30 Box Jumps 24/20″
30 Wallballs 20/14#
Helen:
400 Meter Run
21 Kettlebell Swings 53/35#
12 Pull-ups
Cool Down
Metcon (No Measure)
Mobility:
Pigeon Pose on Box (1 Min/Side)
Couch Stretch on Kettlebell (1 Min)