7-5-18 Cowboy Up

4
Jul

7-5-18 Cowboy Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Shoulder and Glute Activation

Banded Walks

10 “I” “T” and Cuban Press

Weightlifting

Push Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

EMOM 20:

Odd: 3 Snatches

Even: 10 Sit-Ups + 20 Double Unders
Athletes choose weight on snatches. Can be squat or power. Good estimate would be 70-75% of 1RM