13
Jul
7-14-20 Go Fish
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Samson
Knuckle Drags
Moderate Row
Active Spidermans
Bodyweight Good Mornings
Faster Row
Push-up to Down Dog
Russian Baby Makers
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Barbell Assisted Straddle Stretch: 90 Seconds
Wrist Stretch: 30 Seconds
Weightlifting
Romanian Deadlift (Build to a Heavy Set of 5)
Metcon
Metcon (No Measure)
Rehearsal
With Workout Weight:*
200 Meter Row
7 Deadlifts
4 Devil’s Presses
Metcon (Time)
For Time (20min CAP):
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (115/75)
18 Devil’s Presses (35/20)
Rx+
135/95
50/35