4-4-19 Deadlift Wave 1

3
Apr

4-4-19 Deadlift Wave 1

Announcements

Saturday, April 13, 10am
Grail 2-Year Anniversary Celebration

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets, :30 Seconds Each:

Easy Abmat Sit-ups

Push-up to Down Dog

PVC Good Mornings

Air Squats

Walkouts

Warm-up (No Measure)

Specific Warm-up:

Clam Shells, 10 ea side

Lateral Leg Lifts, 10 ea side

Glute Bridge

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

5 Deadlifts

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

7 KB Swings

7 Sit-ups

7 Wallballs

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20 KB Swings 53/35#

20 Abmat Sit-ups

20 Wallballs 20/14#
RX+: 70/53#, GHD Sit-ups