28
Jan
1-29-21 Blitzen
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Easy Row
then…30 Seconds Each
Slow Air Squats
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Lateral Squats
Air Squats
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
1min:
Barbell Ankle Stretch
Barbell Thoracic Opener
Metcon
Metcon (No Measure)
Movement Prep – Teaching
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters
Weightlifting
Metcon (Weight)
Barbell Complex
On the 1:30 x 6 sets
3 Front Squats
3 Push Press
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weights:
3 Calorie Row
3 Thrusters
Metcon
Metcon (Time)
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (95/65)
Rx+ 115/85