7-23-19 Deadlift Wave 2

22
Jul

7-23-19 Deadlift Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run

Quad Stretch

Soldier Kicks

Cradle Stretch

Hamstring Scoops

Walking Spiderman

Walking Samson

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose (1 Min/Side)

Scorpions (0:30 Sec/Side)

Weightlifting

Deadlift (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

100 Meter Row

5 Burpees

5 Box Jumps

Metcon (Time)

3 Rounds for Time:

500 Meter Row

12 Burpees

21 Box Jumps 24/20″