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