7-4-19 The Chief

3
Jul

7-4-19 The Chief

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets:

100m Run

15 Abmat Sit-ups

10 Pausing Glute Bridge

8 Hand Release Pushups

6 Wall Squats

3 Strict Pull-Ups (VRRs)

Warm-up (No Measure)

Barbell Warm-up:

2 Sets:

5 Good Mornings + 5 Back Squats + 5 Elbow Rotations

0:30s Wrist Stretches

5 Deadlifts + 5 Hang Muscle Cleans + 5 Power Cleans

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles