29
May
5-30-18 Deadlift Wave 2
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Each:
Easy Row
Active Spidermans
:45 Seconds Each:
Medium Row
Active Samson
:30 Seconds Each:
Faster Row
Push-up to Down Dog
Warm-up (No Measure)
Banded Warm-up:
Lateral Side Steps
20 Sky Divers
20 Glute Bridges
Weightlifting
Deadlift (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Max Reps:
AMRAP 4:
“Movement” for reps
On the 0:00 – 5 Burpee Box Jump Overs 24/20″
On the 1:00 – 4 BBJOs 24/20″
On the 2:00 – 3 BBJOs 24/20″
On the 3:00 – 2 BBJOs 24/20″
Rest 2:00 between rounds
Round 1: KB Lunges 53/35#
Round 2: Sit-ups
Round 3: KB Swings 53/35#
Cool Down
Metcon (No Measure)
Low Dragon (1 Min/Side)
Cross Shin (1 Min/Side)
Child’s Pose (1:30 Min)