Cheaper by the Dozen

9
Feb

Cheaper by the Dozen

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds in place:

High knees

Inchworm to Push-ups

Straight Leg Sit-ups

Superman Hold

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)

Barbell Assisted Straddle Stretch: 1 Minute

Pike Stretch: 1 Minute

Puppy Pose: 1 Minute

Weightlifting

Romanian Deadlift (Moderate set of 6)

Metcon

Warm-up (No Measure)

10 Scap Pull-ups

10 Push & Pulls (Upper Body Kip Swing)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Metcon (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (185/120)

3 Toes to Bar

3 Lateral Bar Burpees

6 Deadlifts (185/120)

6 Toes to Bar

6 Lateral Bar Burpees



Up By 3’s Until Finish
Rx+ 205/145#