Blitzen

26
Jan

Blitzen

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

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)

5 Pausing Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (Build to Heavy Single)

Metcon

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)
Rx+ 135/105#

Mobility

Warm-up (No Measure)

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute