9-7-18 Run Train

6
Sep

9-7-18 Run Train

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Squat Hold + Toe Touch

Active Spidermans

Inch Worm with Push-up

Warm-up (No Measure)

Shoulder Activation:

Arm Circles (FW/BW)

Shoulder Scoops

Arm Cross Overs

10 “I” “T” “W” (no weight)

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 15 sec handstand hold against wall

Min 2: 4 HSPU Negatives (3 sec eccentric)

Min 3: 10 Tempo DB Arnold Press
Modifications:

15 sec pike hold on box

4 Eccentric box pike HSPUs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50 Air Squats

15 Power Cleans 95/65#

200m Run
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Pigeon Pose on Box (2 Min/Side)

Low Dragon on Box (1 Min/Side)