3-1-21 Eighth Wonder

28
Feb

3-1-21 Eighth Wonder

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Active Spidermans

PVC Pass Throughs

Inchworm to Push-ups

PVC Overhead Squats

Shoulder Taps

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)

1min ea:

Turn Back Stretch on Wall, ea side

Overhead Stretch on Wall

Weightlifting

Push Jerk (Build to Heavy Triple)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Push Jerks

4 Lateral Barbell Burpees

Metcon

Metcon (Time)

8 Rounds For Time:

8 Push Jerks (135/95)

8 Lateral Barbell Burpees