Grid CrossFit – CrossFit
Weightlifting
Warm-up (No Measure)
Run 400
25 Jumping Jacks
10 Shoulder Circles each arm each direction forward and back
10 Shoulder ROM
10 Leg Swings each leg (side to side)
Stretch
10 Minutes
Overhead Squat (10 Minute EMOM)
65%-70% of 1RM
Gymnastics
Handstand Push-ups (10 Minute EMOM)
Perform 3 HSPU EMOM
Metcon
Metcon (Time)
21-15-9
Push Press 95/65
Hang Clean 95/65
** Perform 25 DU before each set
20 Minute Cap