Crash Test

1
Mar

Crash Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

40 Seconds On / 20 Seconds Off:

Station 1: Row

Station 2: Front Plank Hold

Station 3: Glute Bridge Walkouts

Station 4: Banded Good Mornings

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 Ankle Stretch: 1 Minute

Banded Pike Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

1 Round

200 Meter Row

10 Deadlifts

5 Lateral Barbell Burpees

Performed with Lighter Weight

1 Round

100 Meter Row

5 Deadlifts

3 Lateral Barbell Burpees

Performed with Workout Weight

Metcon (Time)

For Time:

1,500 Meter Row

30 Deadlifts (225/135)

45 Lateral Barbell Burpees
Rx+ 245/165

If you’re short on rowers, stagger heats by 7-8 minutes