4-11-19 Deadlift Wave 2

10
Apr

4-11-19 Deadlift Wave 2

Announcements

Happy Birthday, Aaron M!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Row

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Row

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Row

Side Lunge

Air Squats

Pigeon Pose, ea side

Child’s Pose

Warm-up (No Measure)

Glute Activation:

Monster Walks (Green / Blue)

Lateral Side Steps (Green / Blue)

Weightlifting

Deadlift (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

200m Run (250m Row)

6 Box Jump Overs

5 Toes to Bar

4 Front Rack Reverse Lunges

Metcon (Time)

For time:

600m Run (750m Row)

50 Box Jump Overs 24/20″

40 Toes to Bar

30 Front Rack Reverse Lunges 95/65#
RX+: 115/80#