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