29
Oct
10-30-20 Diddly Squat
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30sec ea
Lateral Hops Over PVC
Lateral Squats
PVC Straight Leg Swings (15 Seconds Each)
Russian Baby Makers
PVC Lift Offs
PVC Zombie Squats
PVC Arch Hold
PVC Hollow Hold
Slow 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:
Couch Stretch, ea side
Up Dog
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
100 Meter Run
5 Toes to Bar
3 Front Squats
Metcon
Metcon (Time)
3 Rounds For Time:
800m Run
20 Toes to Bar
10 Front Squats (155/105)
Rx+ 185/135
May lift directly from mats