7-16-20 Lickety-Split

15
Jul

7-16-20 Lickety-Split

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Performed with a Single Light Kettlebell:

Farmers Carry (30 Seconds Each Side)

Front Rack Carry (30 Seconds Each Side)

Overhead Carry (30 Seconds Each Side)

Kettlebell Deadlifts

Kettlebell High Pulls

Russian Kettlebell Swings

Goblet Squats

Single Arm Strict Press (30 Seconds Each Side)

Full Kettlebell Swings

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Weightlifting

Strict Press (Build to Heavy Single)

Push Press (Build to Heavy Single)

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

6 Sumo Deadlift High Pulls

6 Push Press

Metcon (Time)

For Time (15min CAP):

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)