24
Sep
9-25-19 Wreck Trek
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm-up:
400m Medicine Ball Run with a Partner
Then…
1 Minute Each:
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams
https://www.youtube.com/watch?v=Jz7l-HJh3eQ&feature=youtu.be
Warm-up (No Measure)
Movement Prep:
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
With workout weight:
5 Front Squat
5 Push Press
5 Wallballs
Warm-up (No Measure)
Workout Rehearsal:
100 Meter Run
5 Toes to Bar
50 Meter Sand Bag Run
5 Wallballs
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Sandbag Bag Run 40/25#
15 Wallballs 20/14#
200 Meter Run
RX+: 30/20#
Score is slowest round.