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