6
Oct
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