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