8-13-19 Grunt Work

12
Aug

8-13-19 Grunt Work

Announcements

FUNNY / MOTIVATIONAL T-SHIRT WEEK
August 12-17
Happy Birthday, Lauren P!
Liz’s Farewell Celebration-Friday-Friday Aug 16, 4:30pm

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…

Quad Stretch

Knee to Chest

Cradle Stretch

Soldier Kicks

Active Spiderman

Active Samson

Walkouts

Warm-up (No Measure)

Mobility:

Banded Lat Stretch (1 Min/Side)

Banded Hamstring Stretch (1 Min/Side)

Dumbbell Warm-up:

*Start on right side, then switch to left – light dumbbell*

5 Deadlifts

5 Hang Cleans

5 Waiter Squats

5 Strict Press

5 Hang Clean and Jerks

Metcon

Metcon (No Measure)

Workout Rehearsal:

100m Run

4 DB Clean and Jerks

1 Rope Climb

Metcon (Time)

On the 4:00 x 5 Rounds:

200m Run

10 DB Hang Clean and Jerks 35/25#

1 Rope Climb
Score is slowest round.

RX+: 50/35#