7-19-19 Slap Happy

18
Jul

7-19-19 Slap Happy

Announcements

Running Club / Walk around Cherry Creek Dog Park
Sunday – 7:30 am

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Rounds, 30 Seconds Each:

Single Unders

Active Samson

Air Squats

Walkouts

Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up:

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

Warm-up (No Measure)

Mobility:

Child’s Pose (1 Min)

Pigeon Pose (1 Min/Side)

Metcon

Metcon (No Measure)

Workout Rehearsal:

12 Double Unders

6 Front Squats (opening weight)

3 Burpee Box Jump Overs

Metcon (AMRAP – Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats 75/55#

4 Burpee Box Jump Overs 24/20″

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats 95/65#

4 Burpee Box Jump Overs 24/20″

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats 115/85#

4 Burpee Box Jump Overs 24/20″
RX+: 95/65# / 115/85# / 135/95#

Double Unders: Pick a number or variation you can complete in 2 minutes or less.

Front Squats: Choose weights you can go unbroken across each round.