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