28
Jan
1-29-18 Deadlift MAX
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
Side Shuffle (Down and Back)
Karaoke (Down and Back)
Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Bear Crawl
Straight Leg Bear Crawl
Crab Walk
Warm-up (No Measure)
2 rounds:
5 Good Mornings (empty barbell)
5 Stiff Leg Deadlifts (empty barbell)
5 Russian Baby Makers
Weightlifting
Deadlift (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)
Metcon
Metcon (Time)
3 RFT:
500m Row
400m Run