6-16-20 The Undertaker

15
Jun

6-16-20 The Undertaker

Announcements

Happy Birthday, Neal!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

100M Run

Single Unders

Knuckle Drags (Alternating)

AbMat Sit-ups (No Arms)

100M Run

Single Unders

Active Spiderman + Hamstring Stretch Video

AbMat Back Extensions

100M Run

Single Unders

Active Samson + Hamstring Stretch

AbMat Sit-ups (With Arms)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Deadlift (Build to a Heavy set of 5)

Please use mats for appropriate classes

Metcon

Metcon (No Measure)

Rehearsal

Performed with Workout Weight

100M Run

3 Deadlifts

6 AbMat Sit-ups

9 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

800M Run

Directly Into…

5 Deadlifts (205/135)

15 AbMat Sit-ups

25 Double Unders

Rx+ 245/165
The buy-in happens only once during the workout

The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet