10-26-20 Wiped Clean

25
Oct

10-26-20 Wiped Clean

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min easy row

then 30sec each:

Russian Baby Makers

Easy row

Slow Plie Squats

Moderate Row

Pausing Air Squats (3sec pause at bottom)

Fast Row

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)

45sec:

Pigeon Pose, ea side

Front Rack Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

10 Air Squats

5 Calorie Row

3 Clean and Jerks

Metcon

Metcon (Time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/85)

Rx+ 135/105#
Record your times for each round – your final score is the slowest of the 5 efforts