2-8-21 Uplifting
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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, 30 sec ea
Box Step-ups
Inchworm to Push-ups
Arch Hold
Hollow Hold
Straight Leg Sit-ups
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)
Couch Stretch, 2 min ea side
Overhead Stretch On Wall, 1min
Metcon
Metcon (No Measure)
Movement Prep:
5 Push Press
5 Tall Jerks
5 Push Jerks
3 Push Press + 3 Push Jerks
Weightlifting
Metcon (Weight)
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
Metcon
Metcon (No Measure)
Movement Prep
10 Scap Pull-ups
15 Second Active Hang
5 Kip Swings
3 Knees to Chest
3 Chin Over Bar Pull-ups
3 Toes to Bar
3 Chest to Bar Pull-ups
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weights:
3 Box Jump Overs
3 Toes to Bar
3 Push Jerks
3 Chest to Bar Pull-ups
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (95/65)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (95/65)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
Rx+ 135/95