Perfect Bar

7
Feb

Perfect Bar

Announcements

Happy Birthday, Coach Shawn!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds Each Stretch

Quad Stretch

Knee Hugs

Soldier Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

60 Push Jerks (135/95)

600 Meter Run

150/105 Calorie Row

60 Push Jerks (115/75)

600 Meter Run

90 Hang Power Cleans (115/75)

600 Meter Run

120 Deadlifts (115/75)

600 Meter Run