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