1
Jan
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#