3-4-21 9 to 5

3
Mar

3-4-21 9 to 5

Announcements

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row Warmup:

1min Easy

40sec Moderate

20sec Fast

then….

30sec ea:

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Hollow Hold

Arch Hold

Wall Squats

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 side:

Pigeon Pose + Wrist Stretch

Warm-up

Warm-up (No Measure)

Pull-up Movement Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

then….

Front Squat Movement Prep:

1min PVC Zombie Squats

5 Pausing Barbell Front Squats (3 Seconds in Bottom)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with First Round Weight:

5 Calorie Row

4 Pull-ups

3 Front Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

15/12 Calorie Row

12 Pull-ups

9 Front Squats (115/75)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Row

9 Pull-ups

6 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Row

6 Pull-ups

3 Front Squats (155/105)

Rx+ 135/95, 155/105, 185/135
If you’re short on rowers, stagger athletes on opposite 5-minute windows