7-24-19 Fire Breather

23
Jul

7-24-19 Fire Breather

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Sets:

5 Scap Pull-ups

5 Spiderman and Reach, ea side

5 Walkouts

10 Slow Air Squats

10 Pausing Glute Bridge

10 Hollow Rocks

Warm-up (No Measure)

Mobility:

Pigeon Pose (30 Sec/Side)

Ankle Stretch (30 Sec/Side)

Lizard Pose (30 Sec/Side)

Weightlifting

Metcon (Weight)

5 Sets:

3 Box Squats
Start at 60%, add weight each set.

*Set box height at or just below parallel.

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with empty barbell:

5 Hang Power Cleans

4 Front Rack Lunges

3 Push Press

1 Round with workout weight:

5 Hang Power Cleans

4 Front Rack Lunges

3 Push Press

Metcon (Time)

4 Rounds for Time:

15 Hang Power Cleans

12 Front Rack Lunges

9 Push Press

Barbell: 95/65#
RX+:115/80#