7-30-19 Escape From Wonderland


7-30-19 Escape From Wonderland


Happy Birthday, Rich L!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Glute Bridges + Air Squats

Moderate Row

Right Leg Glute Bridge + Air Squats

Faster Row

Left Leg Glute Bridge + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Mobility / Stretching:

Pigeon Pose (30 Sec/Side)

Lizard Pose (30 Sec/Side)

Back Squat Hold (30 Sec)


Back Rack Lunge (3 Sets of 12 Reps)

Back rack reverse lunges.

All sets at 40% of 1RM back squat.


Metcon (Time)

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Calorie Row