9-1-17 Village People – CrossFit Grail
Call Us: (720) 515-6434

9-1-17 Village People

31
Aug

9-1-17 Village People

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder band warm up (Red or Black band)

15 overhead band to behind head

15 pull aparts

15 Back pull aparts

10 pass throughs

15 air squats
Follow up with warm-up on Power Cleans, Front Squats, and Push Jerks. Technique over weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (95/65)

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (95/65)

rest 5:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (95/65)

RX+ Option 115/80
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Leave a Reply