9-24-18 Deadlift Deload

23
Sep

9-24-18 Deadlift Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

:30 Seconds Each

Active Spidermans

Front Rack Stretch

Push-up to Down Dog

Wrist Stretch

Active Samson

Squat Hold

Air Squats

Child’s Pose

Weightlifting

Deadlift (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts 135/95#

15 Pull-ups

30 KB Lunges 53/35#

15 Pull-ups
RX+: 155/105#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Seated Forward Fold (1 Min/Side)

Child’s Pose (1 Min)