5-5-21 Deviled Leggs

4
May

5-5-21 Deviled Leggs

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min Wall /Rig Squats

then…30sec ea:

Reverse Lunges

Pushup to Down Dog

Medicine Ball Squats

Jumping Lunges

Frog Hops

Mobility

Warm-up (No Measure)

45sec ea:

Front Rack Stretch

Medicine Ball Squat Hold

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

6 DB Front Rack Walking Lunges

8 Wall Balls

6 DB Front Rack Walking Lunges

4 Single-Arm Devil’s Press (2 each side)

Metcon

Metcon (Time)

5 Rounds For Time:

25′ Single Dumbbell Front Rack Walking Lunge (35/25)

25 Wallballs (20/14)

25′ Single Dumbbell Front Rack Walking Lunge (35/25)

10 Single Arm Devil Presses (35/25)

Mobility

Metcon (No Measure)

1min ea:

Pec Stretch on Wall / Rig, 30sec ea side

Child’s Pose on Dumbbell

Dumbbell Assisted Straddle Stretch