9-29-20 Born to Run

28
Sep

9-29-20 Born to Run

CrossFit Grail – CrossFit

Warm-up (No Measure)

400m Easy Run

30sec Active Spidermans

5 Good Mornings

5 Back Squats

200m Easy Run

30sec Mountain Climbers

5 Elbow Rotations

5 Strict Press & Reach

100m Easy Run

30sec Russian Baby Makers

5 Romanian Deadlifts

5 Front Squats

Warm-up

Mobility

Warm-up (No Measure)

45sec

Couch Stretch, ea side

Front Rack Stretch

Calf Stretch on Post, ea side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Workout Weight:

100 Meter Run

3 Power Cleans

3 Burpees

Metcon (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (95/65)

200 Meter Run, 15 Power Cleans (95/65)

200 Meter Run, 21 Power Cleans (95/65)

Rx+ 115/85