8
Sep
9-9-20 Wheelie Time
Announcements
9/11 Tribute WOD – this Friday! Grab your spot!
Happy Birthday, Rico!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ea
Row (Increasing Intensity)
Push-up to Down Dog
Front Plank to Push-up Plank
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)
Chest Stretch on Floor, 30sec ea side
Barbell Assisted Straddle Stretch, 1min
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
With Workout Weight:
7 Push-ups
7 Deadlifts
7 Calorie Row
Metcon
Metcon (Time)
5 Rounds:
30 Push-ups
20 Deadlifts (135/85)
12/9 Calorie Row
1min Rest Between Rounds
Rx+ 155/105