24
Nov
11-25-20 Finish Line
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
500 Meters Row
…then 30sec ea:
Single Leg Glute Bridges (Each Side)
Kettlebell Deadlifts
Glute Bridges
Russian Kettlebell Swings
Glute Bridge Walkouts
Kettlebell Goblet Squats
Mobility
Warm-up (No Measure)
1min ea side:
Side Quad Stretch
then…
5 Barbell Good Mornings
5 Pausing Barbell Back Squats (3 Seconds in Bottom)
5 Back Squats
Weightlifting
Back Squat (3 sets of 5 reps)
Metcon
Metcon (No Measure)
With Lighter Weight:
15 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 Full Kettlebell Swings
Metcon (No Measure)
Practice Round – Rehearsal
w/ Workout Weight:
5 Kettlebell Swings
5 Burpees
100M Row
Metcon
Metcon (Time)
For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into…
1000M Row