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