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#