7-3-18 Wreck Yourself

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spiderman

3 Air Squats + Broad Jump

Toe Walk + Heel Walk

Warm-up (No Measure)

Banded Warm-up:

20 Skydivers

15/side Clam Shells

15/side Jane Fondas

Weightlifting

Squat Clean (Work up to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400m Run

2 Rope Climbs

10 Squat Cleans 95/65#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility:

Banded Ankle Stretch (1 Min/Side)

Wrist Stretches (2 Min)