4-23-21 Napalm

22
Apr

4-23-21 Napalm

Announcements

Cheer on the Grail ladies at Festivus this Saturday at CrossFit Loop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm-Up*

with 10 Jumping Jacks between each exercise:

10 Pass-Throughs

10 Overhead Presses

10 Good Mornings

10 Overhead Lunges (in-place)

10 Deadlifts

10 PVC Around-the-Worlds

Warm-up (No Measure)

3 sets of 8 reps in 5 minutes

Build to Deadlift Workout Weight

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

2 Muscle-Ups or 4 Muscle-Up Transitions

4 Burpees

6 Deadlifts

8 Wall Balls

Metcon

Metcon (Time)

2 Rounds for Time:

5 Muscle-Ups OR 10 Muscle-Up Transitions

20 Burpees

30 Deadlifts (185/135)

40 Wallballs (20/14)

Cool Down

Metcon (No Measure)

If time allows,

5min Foam Roll Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats
Wherever you’re needing it!