5-21-18 Deadlift Wave 1

20
May

5-21-18 Deadlift Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Walking Samson

Walking Spidermans

Toe Walk + Heel Walk

3 Air Squats + Broad Jump

Warm-up (No Measure)

Banded Warm-up:

20 Psoas Marches

20 Sky Divers

20 Glute Bridges

Weightlifting

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

Metcon

Metcon (Time)

3 RFT:

400m Run

21 Burpees