3-2-21 Flapjack

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

then

30 Seconds Each:

Active Samson

Knuckle Drags

Alternating Bird Dogs

Push-up to Down Dog

Shoulder Taps

Glute Bridge Walkouts

Mobility

Warm-up (No Measure)

1min ea:

Table Top Stretch

Active Twisted Cross

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100M Run

4 Hand Release Push-ups

6 Double DB or KB Deadlifts

Metcon

Metcon (Time)

For Time:

800M RUn

30 Hand Release Push-ups

30 Double DB or KB Deadlift (50/35#)

30 Hand Release Push-ups

800M Run
Stagger heats by 5 minutes if more than 12 Athletes