9-5-19 Trail Blazer

4
Sep

9-5-19 Trail Blazer

Announcements

Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”
Happy Birthday, Aneal!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Running in Place Single Unders

Arm Circles

Spidermans

Single Under

Arms Hugs

Push-up to Down Dog

Double Unders

Arms Up and Down

Push-ups

Warm-up (No Measure)

Specific Activation:

10 “I” “T” and “W”

10 Banded Pull Aparts (pronated and supinated)

10 Banded Pass Throughs

Skill Work/ Gymnastics

Metcon (Time)

Handstand Push-up Skill Work

For time:

10 Sets of 30% Max Reps
Each set must be unbroken. Rest as needed between sets. 10 min cap.

If you do not know your max, pick a number of reps you think you can hold for 10 sets.

Modifications: Box Handstand Push-ups, DB Strict press

RX+: Strict HSPUs

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

10 DUs

3 Push Press

Metcon (Time)

3 Rounds for Time:

80 Double Unders

21 Push Press 95/65#
RX+: 115/85#