10-7-20 Big Baller

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

With Workout Weight Medicine Ball

200m Easy Run

30sec Squats to Medicine Ball

1min Push-up to Down Dog

30sec Medicine Ball Deadlifts

1min Active Samson

30sec Medicine Ball Thruster

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)

40sec ea side:

Dumbbell Ankle Stretch

Twisted Cross

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weights:

10 Wallballs

50m Run

6 Deadlifts

4 Double Dumbbell Push Presses

2 Dumbbell Renegade Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50 Wallballs (20/14)

400M Run

30 Deadlifts (185/135)

20 Double Dumbbell Push Presses (35/25)

10 Dumbbell Renegade Rows (35/25)

Rx+ 225/155 DL, 50/35 DB