2-5-21 Three For Five

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min Easy Row

1min Alternating Bird Dogs

45sec Moderate Row

45sec Plank Shoulder Taps

30sec Faster Row

30sec Down Dog

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (Weight)

Strict Press

On the 1:30 x 10:

3-3-3-2-2-2-1-1-1-1
Sets begin every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30]

Each lift should be challenging, so it’s important to start with enough weight on the bar

Look to build in weight as the sets move along

We can add a little weight every jump or with each decrease in reps

Metcon

Metcon (No Measure)

Practice Round – Rehearsal wIth Workout Weights:

9 Calorie Row

6 AbMat Sit-ups

3 Strict Press

Metcon

Metcon (Calories)

On the 3:00 x 5 Rounds:

10 Strict Press (95/65)

30 AbMat Sit-ups

Max Calorie Row
Rx + 115/85