10-24-17 Pull Over – CrossFit Grail
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10-24-17 Pull Over

23
Oct

10-24-17 Pull Over

CrossFit Grail – CrossFit

 

Warm-up

Warm-up (No Measure)

10 min general warm up: Coach led

Warm-up

Warm-up (No Measure)

Barbell warm-up:

3 high hang shrugs

3 high hang high pull

3 high hang muscle cleans

3 hang cleans (above knees)

3 cleans (mid-shin)

3 front squats

Weightlifting

Clean Complex (5 set: 1 clean pull + 1 pwr clean + 1 front squat)

Build up in weight each set

Metcon

Metcon (Time)

“Pull Over”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans 115/80#

21 Lateral Barbell Burpees
RX+ 135/95#

Average time: 3-6 minutes

Cool Down

Metcon (No Measure)

Stretching (2 mins per exercise):

Pigeon pose (each side)

Couch Stretch (each side)

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