23
Sep
9-24-20 Buttercup
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
6 Minutes For Quality
15 Pausing Glute Bridges (2 Seconds at Top)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts
6 Barbell Rollouts
Use Light Weight for Barbell Movements
Mobility
Warm-up (No Measure)
Pigeon Pose + Lat Reach: 1 Minute Each Side
Barbell Assisted Straddle Stretch: 1 Minute
Metcon
Metcon (No Measure)
With Opening Deadlift Weight:
1 Muscle up
10 AbMat Sit-ups
3 Deadlifts
Metcon (Weight)
On the 3:00 x 5 Rounds:
3 Muscleups
25 AbMat Sit-ups
5 Deadlifts
After completing the 3 stations, you’ll rest with whatever time remains in the window
Your score is the weight of the heaviest 5 reps of deadlifts
The goal is to build to a heavy set of 5 over the 5 rounds