23
Feb
2-24-21 Juke Box
Announcements
Happy Birthday, David!
Happy Birthday, Erik G!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Box Step-ups
Active Spidermans
Push-up to Down Dog
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Side Plank (Right)
Side Plank (Left)
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 Romanian Deadlifts
Metcon
Deadlift (On the 1:30 X 5 Sets – Touch and Go)
3 High Box Jumps
3 Deadlifts
*Start Around ~60% 1RM & Build
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
4 Deadlifts
3 Box Jump Overs
2 Front Squat
Metcon
Metcon (Time)
5 Rounds For Time:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Front Squats (135/95)
Rx+ 155/105