1-21-21 Handle with Care
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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
with Light Kettlebell:
Easy Row
Down Dog
Glute Bridges
Bodyweight Good Mornings
Moderate Row
Push-up to Down Dog
Single Leg Glute Bridges (Each Side)
Slow Kettlebell Deadlifts
Faster Row
Shoulder Taps
Glute Bridge Walkouts
Russian Kettlebell Swings
Mobility
Warm-up (No Measure)
45 sec ea
Turn-Back Stretch on Wall, ea side
Overhead Stretch on Wall
Warm-up (No Measure)
Movement Prep:
20 Second Push-up Plank Hold
5 Push-ups
5 Hand Release Push-ups
~
With Lighter Kettlebell:
10 Russian Swings
5 Full Swings
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
100 Meter Row
5 Hand Release Push-ups
3 Kettlebell Swings
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
500/400M Row
21 Hand Release Push-ups
12 Kettlebell Swings (53/35)
Rx+ 70/53#
Your score is the slowest of the 5 rounds
If tight on space, stagger athletes by 3 minutes.