7-22-19 Monster Monday


7-22-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Mountain Climbers

Slow Air Squats

Chest Stretch, ea side

Broad Jumps

Pausing Air Squats

Wrist Stretch

Active Spiderman, 60 sec

Air Squats

Front Rack Stretch

Pigeon Pose, ea side

Ankle Stretch, ea side

Samson Stretch, ea side

Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

5 Cossack Squats, ea side

5 Warrior Squats, ea side

5 Waiter Squats, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Hang Power Cleans

5 Pausing Front Squats


Paused Front Squat (Build to heavy set of 2)

Hang Squat Clean (Build to heavy single)

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3-4 minutes: barbell rollout (quads and IT band)