1-12-18 Open Workout 17.2 – CrossFit Grail

1-12-18 Open Workout 17.2

11
Jan

1-12-18 Open Workout 17.2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Active Spiderman

Active Samson

Inch Worms

Cat Cows

Down Dog to Pigeon

Scap Push-ups

Scap Pull-ups

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (2 min/side)

Pigeon Pose (2 min/side)

Thread the Needle (1 min/side)

Twisted Cross (1 min/side)

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