1-2-19 Deadlift Wave 3

1
Jan

1-2-19 Deadlift Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each

Easy Row

Active Samson, ea side

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

Warm-up (No Measure)

Glute Activation:

10 Clam Shells, ea side

10 Single Leg Glute Bridge, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Deadlift (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups