8-2-19 El Nino
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
200 Meter Run
0:60 Sec Each:
Active Spidermans
Active Samsons
Push-up to Down Dog
100 Meter Sand Bag Run
0:30 Sec Each:
Broad Jumps
Reverse Lunges
Lateral Hops Over Bags
50 Meter Sand Bag Run
0:30 Sec Easy Burpees
0:60 Sec Each:
Child’s Pose on Box
Ankle Stretch on Box, ea leg
Warm-up (No Measure)
Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
DB Prep Each Arm:
3 Deadlifts
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
Then…
6 Alternating DB Snatches
6 Step-ups, total
3 Box Jumps
3 Burpee Box Jumps
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Run
6 Dumbbell Snatches
50 Meter Wreck Bag Run
4 Pull-ups
3 Burpee Box Jumps
Metcon (Time)
For Time:
1 Mile Run
50 Dumbbell Snatches 35/25#
400 Meter Sand Bag Run 40/25#
30 Pull-ups
20 Burpee Box Jumps 24/20″
RX+: 50/35#, C2B Pull-ups