1-21-21 Handle with Care

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Happy Birthday, Lindsay!

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.