8-23-19 Head Twirler

22
Aug

8-23-19 Head Twirler

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run

60 seconds each

Spiderman and Reach

Walkouts

Wrist Stretches

Samson

Pigeon Pose (0:30 sec/side)

Twisted Cross (0:30 sec/side)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Mobility / Activation:

Ankle Stretch (0:30 Sec/Side)

Front Rack Stretch on Bench (1:00 Min)

With an Empty Barbell:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Clean Pulls

3 Power Cleans

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Power Cleans

5 Bar Facing Burpees

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans 115/80#

7 Bar Facing Burpees

300m Run
RX+: 135/95#