10-21-19 Christine

Announcements

Happy Birthday, Nanette!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets for Quality:

1 Minute Row

15 Glute Bridge

12 Sit-ups

10 Alternating Spiderman, 5 each side

5 Walkouts

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Weightlifting

Deadlift (6-4-2)

Take 3-5 sets to build to a heavy set of 6.

Take 2-4 sets to build to a heavy set of 4.

Take 1-2 sets to build to a heavy set of 2.

Not looking to max any of these sets. Just move heavier weight for moderate rep ranges and focus on technique. Record heavy double.

Metcon

Metcon (No Measure)

Workout Rehearsal:

150m Row

3 Deadlifts

3 Box Jumps

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box Jumps 24/20″

Time cap: 18 minutes