11-10-20 Push Pop

9
Nov

11-10-20 Push Pop

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Push-up to Down Dog

Hollow Hold

Moderate Row

Push-up to Down Dog

Arch Hold

Faster Row

Push-up to Down Dog

Straight Leg Sit-ups

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

3 Toes to Bar

Weightlifting

Shoulder Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Wendler Wave 1

Metcon

Metcon (No Measure)

Rehearsal

100m Row

3 Toes to Bar

3 Push Jerks

Metcon (Time)

3 Rounds For Time:

400M Row

16 Toes to Bar

8 Push Jerks (135/85)

Rx+ 165/115

Use Mats as appropriate