2
Jul
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)