8-30-18 Hot Sauce

29
Aug

8-30-18 Hot Sauce

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Easy Row

:60 Seconds Active Spidermans

:30 Seconds Medium Row

:60 Seconds Push-up to Down Dog

:30 Seconds Faster Row

:60 Seconds Air Squats

Warm-up (No Measure)

Body Prep:

Child’s Pose (0:30 sec)

Pigeon Pose (0:30 sec/side)

Squat Hold (0:30 sec)

Barbell Warm-up:

2 Rounds:

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Behind the Neck Push Press

5 Overhead Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Power Snatches 65/45#

Max Burpees in remaining time

–rest 3 minutes–

AMRAP 3:

18/13 Calorie Row

18 Power Snatches 75/55#

Max Burpees in remaining time

–rest 3 minutes–

AMRAP 3:

15/11 Calorie Row

15 Power Snatches 95/65#

Max Burpees in remaining time

–rest 3 minutes–

AMRAP 3:

12/9 Calorie Row

12 Power Snatches 115/75#

Max Burpees in remaining time
RX+:

75/55#

95/65#

115/75#

135/95#

Cool Down

Metcon (No Measure)

Mobility:

3 Pos Banded Shoulder Stretches