CrossFit Grail – CrossFit


Warm-up (No Measure)

3 Minute Row

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Strict Press

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Barbell Thoracic Opener: 90 Seconds


Metcon (No Measure)


9 AbMat Sit-ups

6 Calorie Row

3 Barbell Strict Presses

Performed with Opening Weight

Metcon (Weight)

On the 4:00 x 5 Rounds:

24 AbMat Sit-ups

16/12 Calorie Row

6 Barbell Strict Presses
Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press

Every 4 minutes, athletes will quickly work through the sit-ups and calories before getting a shot on the barbell

Our score today is the heaviest set of 6 strict presses completed unbroken – No dropping barbells.

If you’re short on Rowers, stagger heats by 2 minutes

For this workout, anyone named Brandi must row 16 calories per round.