5
Sep
9-6-19 Heartburn
Announcements
Happy Birthday, Aneal!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
100m Run
30s Push-up to Down Dog
30s Slow Air Squats
100m Run
30s Active Spiderman
30s Air Squats
100m Run
30s Active Dive-bombers
30s Jumping Air Squats
Warm-up (No Measure)
Barbell Warm-up:
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
*REST*
5 Push Press
10 Second Overhead Hold
5 Front Squats
10 Second Front Squat Hold
5 Thrusters
Warm-up (No Measure)
Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick & Pops
3 Pull-ups
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round:
100 Meter Run
3 Thrusters
3 Pull-ups
3 Burpees
Metcon (Time)
For Time:
1 Mile Run then…
10 Rounds:
7 Thrusters 65/45#
7 Pull-ups
7 Burpees
RX+: 75/55#
Time Cap: 35 Minutes