11-1-17 Warpath – CrossFit Grail
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11-1-17 Warpath

31
Oct

11-1-17 Warpath

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Line Drills:

Active Spidermans

Knee to Chest

Inch Worms

Active Samson

Push-up to Down Dog

Side Lunge

Soldier Kicks

3 Air Squats + Broad Jump

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Metcon

Metcon (Time)

800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

RX: 115/80#
RX+: 135/95#

Average time: 15-20 mins

Core Down

Metcon (No Measure)

3 rounds:

30 sec weighted plank

30 sec hollow hold

30 sec superman hold

30 sec rest

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