8
Feb
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