7-26-18 Power Up

25
Jul

7-26-18 Power Up

Announcements

Nutrition ReBoot Challenge! Sign up by Aug 6. Check your email, FB, MotD’s – links are posted!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run then…

0:30 Seconds Each

Active Spidermans

Air Squats

PVC Passthroughs

Inch Worms

Cossack Squats

PVC Around the World

Push-up to Down Dog

Russian Baby Makers

PVC Overhead Squats

Strength

Metcon (No Measure)

3 sets for quality:

5 Turkish Get-ups (each side)

10 DB Step-ups (total)

30 Sec Hollow Hold

Metcon

Metcon (Time)

4 RFT:

5 Power Snatch 75/55#

10 Front Rack Lunges 75/55#

15 Abmat Sit-ups

Cool Down

Metcon (No Measure)

Mobility:

3 Pos Banded Shoulder Stretches (3-5 Min)

Couch Stretch (1 Min/Side)