1-2-18 Deadlift Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Bear Crawl

Straight Leg Bear Crawl

Crab Walk

Warm-up (No Measure)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts
*Completed with empty barbell

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Pull-ups

7 Push Press 75/55#

7 Front Squats 75/55#
RX+: 95/65#