9-16-20 Shoot Your Shot

Announcements

The ‘Traci D’ WOD this Friday! Grab your spot!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Easy Row

Active Samson

Russian Baby Makers

Moderate Row

Medicine Ball Deadlifts

Squats to Medicine Ball

Faster Row

Squats with Medicine Ball

Medicine Ball Thruster

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)

1min eaL

Barbell Ankle Stretch

Barbell Assisted Straddle Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Lighter Barbell:

10 Wallballs

8 Calorie Row

6 Deadlifts

1 Round with Workout Barbell:

5 Wallballs

4 Calorie Row

3 Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

45 Wallballs (20/14)

30/24 Calorie Row

15 Deadlifts (225/135)

Rx+ 275/185