I Smell a Rat

1
Aug

I Smell a Rat

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Down Dog

Into…

2 ROUNDS

7 Box Jumps

10 Elbow Rotations

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 85%)

1X3 @ 65%

1X3 @ 75%

1X3+ @ 85%

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 Thruster (65/45)

21 Box Jumps (24/20)

(Score is Time)

Rx+ (95/65)

Cool Down

Warm-up (No Measure)

1min ea side

Spiderman (elbow to instep only)

Pigeon Pose

Samson stretch