8/21/18 Foul Ball

20
Aug

8/21/18 Foul Ball

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Metcon

Warm-up (No Measure)

Movement Prep:

2 Rounds (start light, workout weight second set):

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Normal Height Wallballs

1 Round Each Arm With Light Weight:

3 Deadlifts + Shrug

3 High Pulls

3 Strict Press

3 Dumbbell Snatch
Emphasis on thumb pointing towards back of room for DB snatch (external rotation).

Metcon (Time)

3 RFT:

800 Meter Run

30 Wallballs 20/14#

30 Alternating Dumbbell Snatches 35/25#
RX+:

Wall ball 30/20#

DB Snatches 50/35#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Low Dragon (1 Min/Side)

Single Leg Forward Fold (1 Min/Side)