1
Mar
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