8-14-19 Fish Out of Water


8-14-19 Fish Out of Water


Liz’s Farewell Celebration-Friday-Friday Aug 16, 4:30pm

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Air Squats

Straight Leg Inchworm to Push-up

Moderate Row

Active Spidermans

Hamstring Scoops

Faster Row

Push-up to Down Dog

Cradle Stretch

Pigeon Pose, ea side

Wrist Stretches

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Hang Power Cleans


Metcon (No Measure)

Workout Rehearsal:

100 Meter Row


2 Rounds:

3 Power Cleans (Lighter Weight)

3 Push-ups

3 Air Squats


1 round at workout weight:

3 Power Cleans

6 Push-ups

9 Air Squats

Metcon (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds:

3 Power Cleans 135/95#

6 Push-ups

9 Air Squats
RX+: 155/105#