9-30-19 Nancy

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

PVC Pass Throughs

Active Samson

Air Squats

PVC Pass Throughs (more narrow)

Cossack Squats

Alternating Spiderman

PVC Around the World

PVC Overhead Squats

Mobility:

Couch Stretch (1 Min/Side)

Ankle Stretch (0:30 Sec/Side)

PVC Lift Offs (1 Min)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round

200 Meter Run

10 Overhead Squats (empty barbell or lighter weight)

1 Round

100 Meter Run

5 Overhead Squats (workout weight)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#