11-12-20 Deadline

11
Nov

11-12-20 Deadline

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Each

Row (Increase Intensity Each Round)

Inchworm to Push-up

Glute Bridge Walkouts

Mobility

Warm-up (No Measure)

Barbell Straddle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal With Workout Weight:

5 Calorie Row

3 Deadlifts

1 Strict Handstand Push-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15/9 Calorie Row

9 Deadlifts (225/155)

15/9 Calorie Row

9 Strict Handstand Push-ups

Rx+ 275/185

Use Mats as appropriate