8-19-20 Poker Face

18
Aug

8-19-20 Poker Face

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds Each

Jog in Place

Active Spidermans

Slow Air Squats

Mountain Climbers

Lateral Squats

Butt Kickers

Frog Hops

Box Step-ups (Low Box)

High Knees

Push-up to Down Dog

Lateral Box Step-ups, ea side (Low Box)

High Skip on Box (10 per leg)

Slow Burpees

Box Step-ups (Workout Box)

Mobility

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Metcon

Metcon (No Measure)

Practice Round

1 Round

With 2nd Round Weight:

200 Meter Run

6 Front Squats

3 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (95/65)

6 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (115/85)

6 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (135/95)

6 Burpee Box Jumps (24″/20″)

RX+

115/85

135/95

155/105
Score: Add up all rounds and reps from each AMRAP (400m Buy In does not count towards score)