11-13-19 Workaholic

12
Nov

11-13-19 Workaholic

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets for Quality:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

200m Row

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (0:30 Sec/Side)

Front Rack Stretch (1 Min)

Wrist Stretches (1 Min)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round (empty barbell and lighter kettlebell):

5 Calorie Row

5 Pull-ups

5 Kettlebell Swings

5 Thrusters

1 Round (at workout weight)

3 Calorie Row

3 Pull-ups

3 Kettlebell Swings

3 Thrusters

Metcon (Time)

For Time:

3 Rounds:

21/15 Calorie Row

15 Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings 53/35#

15 Thrusters 95/65#
RX+:

Chest to Bar Pull-ups

KB Swings 70/53#