20
Oct
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