15
Sep
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