8-14-18 Liquid Cocaine

13
Aug

8-14-18 Liquid Cocaine

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each

Easy Row

Barbell Good Mornings

Medium Row

Barbell Elbow Rotations

Faster Row

Stiff Legged Deadlifts

Active Spidermans

Pausing Back Squats

Active Samson

Strict Press & Reach

Push-up to Down Dog

Pausing Front Squats

Warm-up (No Measure)

Kettlebell Front Rack Stretch (0:30 sec/side)

Wrist Stretches

Squat Hold (0:30 sec)

Metcon

Metcon (No Measure)

Movement Prep:

3 Push-ups

3 Spidermans (Each Side)

3 Frog Hops

3 Burpees

2 Rounds:

1 Strict Pull-up

3 Second Hollow Hold at Top

3 Kipping Pull-ups

2 Rounds (empty bar first round, then workout weight):

3 Pausing Front Squats

3 Push Press

3 Thrusters

Metcon (Time)

For time:

3 Rounds Bergeron Beep Test 65/45#

50/35 Cal Row

3 Rounds Bergeron Beep Test 65/45#

50/35 Cal Row

3 Rounds Bergeron Beep Test 65/45#
1 Round of Bergeron Beep Test:

7 Thrusters + 7 Pull-ups + 7 Burpees

RX+: 75/55#