9-18-18 Country Mile

17
Sep

9-18-18 Country Mile

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Movement Prep:

Establish Distance from Wall (arms length)

5 Front Squats

5 Push Press

5 Wallballs

2 rounds:

6 Step Ups (3/leg)

3 Box Jumps

*With empty bar*

3 High Hang Power Snatches

3 Hang Power Snatches

5 Snatch Deadlifts

3 Power Snatches

Build to workout weight 75/55#

5 Snatch Deadlifts

3 Power Snatches

Metcon

Metcon (Time)

For time:

1 Mile Run

50 Wallballs 20/14#

40 Box Jumps 24/20″

30 Burpees

20 Power Snatches 75/55#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Thread the Needle (1 Min)

Child’s Pose (1 Min)