Diane

26
Feb

Diane

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes

Easy Row or Bike

1 Minute

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

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)

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Wrist Stretch: 30 Seconds Each Direction

Gymnastics

Metcon (No Measure)

15 Second Handstand Hold on Wall

15 Second Tripod Position Hold

5 Kick Ups + Lower Downs (No Press)

1-3 Strict Handstand Push-ups

3-5 Handstand Push-ups

Metcon

Metcon (No Measure)

Rehearsal

1 Round

With Lighter Weight:

5-3-1

Deadlifts

Handstand Push-ups

1 Round

With Workout Weight:

3-2-1

Deadlifts

Handstand Push-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Use Mats as appropriate