12-4-17 Run Down – CrossFit Grail
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12-4-17 Run Down

3
Dec

12-4-17 Run Down

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms x5

Warm-up (No Measure)

Barbell Warm-up:

High Hang Shrugs

High Hang High Pull

High Hang Muscle Snatch

Overhead Squats

BTN Push Press

Hang Power Snatch

Power Snatch (mid-shin)

Weightlifting

Power Snatch (10×2 @70-75%)

EMOM 10

2 Power Snatch

*same weight each set

Metcon

Metcon (Time)

4 RFT:

15 Power Snatches 75/55#

30 Double Unders

200 Meter Run
RX+: 95/65#

250M row instead of run if needed

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Dragon (1 Min/Side)

Lizard (1 Min/Side)

Standing Straddle (1 Min)

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