4-8-21 Dia-bolical

7
Apr

4-8-21 Dia-bolical

Announcements

Any new injuries this week? Tell your Grail coach!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Easy Run

then…

30 Seconds Each:

Shoulder Taps

Alternating Bird Dogs

Inchworm to Push-up

Side Plank (15 Seconds Each Side)

Glute Bridge

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

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:

Turn Back Stretch on Rig

Pigeon Pose + Wrist Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

250 Meter Run

3 Deadlifts

3 Hand Release Push-ups

Metcon

Metcon (Time)

For Time:

200M Run, 21 Deadlifts (185/125)

200M Run, 42 Hand Release Push-ups

200M Run, 15 Deadlifts (185/125)

200M Run, 30 Hand Release Push-ups

200M Run, 9 Deadlifts (185/125)

200M Run, 18 Hand Release Push-ups

Rx+ 225/155