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