3-3-21 Bootleg

2
Mar

3-3-21 Bootleg

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 30sec ea:

Air Squat to Medicine Ball

Push-up to Down Dog

Arch Hold

Hollow Hold

Medicine Ball Thrusters

Warm-up (No Measure)

Back Squat Movement Prep

with band below knees, ea direction in lanes

Monster Walks Forward

Monster Walks Backward

Banded Lateral Walks

Weightlifting

Back Squat

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Wallballs

4 Single Dumbbell Alternating Power Snatches

4 Toes to Bar

4 Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)