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)