2-9-21 Wonderworld

Announcements

Anti- Valentine’s Day Partner WOD this Saturday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Single Unders

Active Samson

Single Leg Glute Bridges, 30 sec ea side

40 Seconds Each:

Double Taps

Push-up to Down Dog

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)

40 sec ea:

Front Rack Stretch

Forearms Stretch

Pec Stretch On Rig

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

10 Double Unders

3 Power Cleans

3 Burpees

Metcon

Metcon (Time)

For Time:

100 Double Unders

21 Power Cleans (135/95)

21 Burpees

100 Double Unders

15 Power Cleans (135/95)

15 Burpees

100 Double Unders

9 Power Cleans (135/95)

9 Burpees

Rx+ 155/105
Use MATS as needed