10-2-19 Frank the Tank

1
Oct

10-2-19 Frank the Tank

Announcements

Happy Birthday, Jackie!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Active Divebombers

Single Leg Glute Bridges (15 Seconds Each)

Medicine Ball Squats

Scorpions

Front Plank Hold

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Movement Prep:

5 Front Squats

5 Thrusters

5 Wallballs

Warm up all workout weights for deadlifts.

Metcon

Metcon (No Measure)

Workout Rehearsal:

6 Wallballs

5 Deadlifts (Opening Weight)

4 Lateral Barbell Burpees

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs 20/14#

AMRAP in remaining time of…

12 Deadlifts 135/95#

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs 20/14#

AMRAP in remaining time of…

9 Deadlifts 155/105#

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs 20/14#

AMRAP in remaining time of…

6 Deadlifts 185/135#

6 Lateral Barbell Burpees
RX+:

185/135#

225/155#

275/185#