11-3-20 Christine

2
Nov

11-3-20 Christine

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

4min:

Fish Game on Rower

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

Warm-up (No Measure)

Box Jump Warm-up

10 Box Step-ups (5 Each Side)

10 Box Jumps (Step-Down @ Workout Height)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100 Meter Row

5 Deadlifts

5 Box Jumps

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box 24/20

Mobility

Metcon (No Measure)

1min ea side:

Calves Foam Roll

Glutes Foam Roll