1-30-21 Heavy Machinery

29
Jan

1-30-21 Heavy Machinery

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes Straight

1 Minute Row (Easy Pace)

1 Minute Push-up to Down Dog

:30 Good Mornings + :30 Seconds Elbow Rotations

1 Minute Row (Moderate Pace)

1 Minute Active Spidermans

:30 Romanian Deadlifts + :30 Hang Power Cleans

Mobility

Warm-up (No Measure)

Forearms Stretch: 45 Seconds

Active Twisted Cross: 45 Seconds

Front Rack Stretch: 45 Seconds

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weights:

3 Calorie Row

3 Power Cleans

3 Burpees

Metcon (AMRAP – Reps)

5 Rounds For Reps:

1 Minute Max Calorie Row

1 Minute Max Power Cleans (135/95)

1 Minute Max Burpees

1 Minute Rest