15
Aug
8-16-19 Sugar Pop
Announcements
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…
30 Seconds Each:
PVC Pass Throughs
Active Samson
Air Squats
PVC Around the World
Active Spiderman
Cossack Squats
Cradle Stretch
Push-up to Down Dog
Walkouts
Warm-up (No Measure)
Mobility / Stretching:
Couch Stretch (1 Min/Side)
Ankle Stretch (1 Min/Side)
Pigeon Pose (1 Min/Side)
Banded Monster Walks
10 Banded Air Squats
Banded Lateral Side Steps
10 Banded Glute Bridge
Weightlifting
Front Squat (Build to a heavy set of 3)
Metcon
Metcon (No Measure)
Workout Rehearsal:
3 Front Squats
100m Run
3 Front Squats
Metcon (Time)
For time:
21-15-9:
Front Squats 115/85#
400 Meter Run
RX+: 155/105#