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