5-11-21 Quadratic Formula


5-11-21 Quadratic Formula


Try the new Barebells Bars at the Grail Pro Shop!
Happy Birthday, Michelle W!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Rower Fish Game

then….30sec ea:

Box Step Ups, lower box

Slow and Controlled Air Squats

Hollow Hold

Superman Hold
If you are short on rowers have group 1 row fish game. Group 2 perform warmup and mobility, then switch.


Warm-up (No Measure)

Dumbbell Ankle Stretch, 30sec ea side

Dumbbell Squat Hold, 1min


Warm-up (No Measure)

10 Scap Pull-Ups

5 Kip Swings

5 Knee Raises

3 Toes to Bar


Metcon (No Measure)

Practice Round – Rehearsal

6 Calorie Row

5 Box Jumps (24″/20″)

4 Toes to Bar

3 Dumbbell Front Squats (35’s/25’s)

Metcon (Time)

4 Rounds For Time:

18/12 Calorie Row

15 Box Jumps (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (35’s/25’s)

Rx+ 50/35 or scale-up to a higher weight.

If short on Dumbbells, use Kettlebells

If short on Rowers, stagger athletes on different stations (Rowing and T2Bar)

Cool Down

Metcon (No Measure)

If time allows or on your own:

45 sec ea:

Table Top Stretch

Dumbbell Assisted Straddle Stretch

Banded Lat Stretch, ea side