4-20-21 Wiped Clean


4-20-21 Wiped Clean

CrossFit Grail – CrossFit


Warm-up (No Measure)

2 Minutes Easy Row

30 Seconds Each

Lateral Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

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


Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

15 Air Squats

10 Calorie Row

3 Power Clean and Jerks


Metcon (Time)

On the 4:00 x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (115/85)
If short on rowers stagger athletes by 2 minutes

After completing the 3 movements, athletes will rest with whatever time remains

The score is the slowest of the 5 rounds