1-4-21 Black and Blue

3
Jan

1-4-21 Black and Blue

Announcements

Happy Birthday, Mike S!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds Each

Active Samson

Shoulders Taps

Active Spiderman

30 Seconds Each

Single Leg Glute Bridges

Glute Bridges

Glute Bridge Walkouts

20 Seconds Each

Line Hops

Jumping Lunges

Jumping Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Rig: 30 Seconds Each Side

Weightlifting

Power Clean (Heavy Set of 3)

Metcon

Metcon (No Measure)

With Workout Weight:

4 Power Cleans

4 Burpees

Metcon (Time)

5 Rounds:

10 Power Cleans (115/65)

10 Burpees

Rx+ 135/95