9-5-18 THE HEATHER RUSCH

4
Sep

9-5-18 THE HEATHER RUSCH

Announcements

Barbells, Bros & Brews – Friday, Sept 7, 6pm. Did you get your ticket yet?
Happy Birthday, Aneal!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm with Push-up

Warm-up (No Measure)

Banded Shoulder Warm-up:

Pronated Pull-Aparts

Supinated Pull-Aparts

External Rotations

Pass Throughs

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (Time)

For time:

400m Run

50-40-30-20-10 KB Swings 53/35#

25-20-15-10-5 Box Jumps 24/20″

400m Run
RX+: 70/53# and 30/24″