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.