262-923-1302 info@gridcrossfit.com
262-923-1302 info@gridcrossfit.com

The Nemesis

0

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

Warm-up