Bryan H.

13
Feb

Bryan H.

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Down Dog

Moderate Row

Up Dog

Faster Row

Active Divebombers

Hollow Hold

Arch Hold

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)

With a Light Kettlebell & Empty Barbell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

5 Barbell Strict Press

5 Barbell Push Press

Mobility

Warm-up (No Measure)

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

1 Round

5 Kettlebell Swings

5 Push Presses

5 Calorie Row

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

30/21 Calorie Row

30 Toes to Bar
Please use mats as needed. Clean directly from the mat.