8-7-19 Water Break
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
60 Seconds Each:
Easy Row
Active Spidermans
Moderate Row
Mountain Climbers + Push-ups
Faster Row
Active Samson + Steady Burpees
Wrist Stretches
Lying Front Rack Stretch
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
15 Second Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
Metcon
Metcon (No Measure)
Workout Rehearsal:
5 Hang Power Cleans
5 Burpees Over Rower
5 Calorie Row
Metcon (AMRAP – Reps)
For Max Reps:
AMRAP 4:
27 Hang Power Cleans 95/65#
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
AMRAP 4:
21 Hang Power Cleans 95/65#
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
AMRAP 4:
15 Hang Power Cleans 95/65#
15 Burpees Over Rower
15/12 Calorie Row
RX+: 95/65#, 115/85#, 135/95#