22
Jan
1-23-21 Team Marston
Announcements
Happy Birthday, Heidi!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, 30sec ea:
Alternating Bird Dogs
Inchworm to Push-up
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (No Measure)
Movement Prep, 20sec ea
Romanian Deadlifts
Regular Deadlifts
then
Build to Workout Weight
Metcon (No Measure)
Movement Prep:
Arch Hold on Ground, 15sec
Arch Hold on Bar, 10sec
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
Each Partner With Workout Weight:
1 Deadlift
3 Toes to Bar
5 Bar Facing Burpees
Metcon
Metcon (Time)
10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees
* Switch After Full Rounds
*30min time cap