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