2-16-21 Quittin’ Time

Announcements

Happy Birthday, Paul!
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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