10-27-17 Undertow – CrossFit Grail
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10-27-17 Undertow

26
Oct

10-27-17 Undertow

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Line Drills

Barbell warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

10 mins: hang squat clean technique work

Metcon

Metcon (Time)

5 Rounds:

200 Meter Run

30 Double Unders (90 Single Unders)

9 Hang Squat Cleans 95/65#
RX+ 115/80

Core Down

Metcon (No Measure)

3 rounds:

30 sec dead bugs

30 sec plank hold

30 sec bicycle crunch

30 sec superman hold

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