8-4-20 Slumber Party

3
Aug

8-4-20 Slumber Party

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meters Easy Run

30 Seconds Each

Active Spidermans

Hollow Hold

Barbell Strict Press

Inchworm to Push-ups

Arch Hold

Barbell Push Press

Shoulder Taps

Air Squats

Barbell Push Jerks

Mobility

Warm-up (No Measure)

Pec Stretch On Wall: 40 Seconds Each Side

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

Metcon

Metcon (No Measure)

Practice Round:

1 Round

With Workout Weight:

3 Push Jerks

3 Pull-ups

6 Push-ups

9 Air Squats

200 Meter Run

Metcon (Time)

2 Rounds For Time (25min Cap):

20 Push Jerks (115/75)

4 Rounds of “Cindy”

800 Meter Run

RX+ 135/95
1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats