9-4-18 Deadlift Wave 1

3
Sep

9-4-18 Deadlift Wave 1

Announcements

Barbells, Bros & Brews – Friday, Sept 7, 6pm. Did you get your ticket yet?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson (each side)

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Warm-up (No Measure)

Activation Warm-up:

10 Pass Throughs

10 PVC Good Mornings

10 Around the Worlds

10 Glute Bridges

0:30 Sec External Rotation (ea side)

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Pull-ups

–rest 4 minutes–

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

–rest 4 minutes–

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups