29
Sep
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#