2-16-21 Quittin’ Time
Announcements
Happy Birthday, Paul!
Happy Birthday, Danielle!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Row Warm
60sec Easy Row
40sec Moderate Row
20sec Moderate-Fast
then….
30sec ea:
Alternating Bird Dogs
Push-up to Down Dog
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 Romanian Deadlifts
Mobility
Warm-up (No Measure)
Pigeon Pose, 90sec ea side
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with 1st Round Weight:
4 Calorie Row
4 Deadlifts
4 Lateral Barbell Burpees
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds With Time Remaining:
12 Deadlifts (185/125)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds With Time Remaining:
8 Deadlifts (225/155)
8 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds With Time Remaining:
4 Deadlifts (275/185)
4 Lateral Barbell Burpees
Rx+ 225/155, 275/185, 315/205
After completing the initial calories, you won’t return to the machine
Complete max rounds and reps of deadlifts and burpees with the remaining time
Your score is the sum total of your three rounds
If you’re short on rowers, or for space, stagger athletes on opposite 5-minute windows