11-28-17 Hopped Up – CrossFit Grail
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11-28-17 Hopped Up

27
Nov

11-28-17 Hopped Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 second each:

Jumping Jacks

Active Samson

Active Spidermans

Air Squats

Side Lunges

Push-up to Down Dog

Inch Worms

Warm-up (No Measure)

Barbell Warm-up: Coach Led

Weightlifting

Thruster (Heavy set of 5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Thrusters 75/55#

3 Lateral Burpees

6 Thrusters 75/55#

6 Lateral Burpees

9 Thrusters 75/55#

9 Lateral Burpees


RX+ 95/65#

Add 3 reps per round

Core Down

Metcon (No Measure)

3 sets for quality:

25 Leg Lifts

20 Russian Twist (ea side)

15 Hollow Rocks

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