Geico

21
Jan

Geico

Announcements

Happy Birthday, Lindsay!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

30 Seconds Running in place

30 Seconds Single Unders
*Increasing Intensity & Height with Each Round*

Warm-up (No Measure)

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow 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

Mobility

Warm-up (No Measure)

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Weightlifting

Front Squat (7 X 3)

*Over the course of the 15 minutes, we can aim for 7-10 sets

7 Sets: 1 Every ~2:00

10 Sets: 1 Every ~1:30

Metcon

Metcon (No Measure)

10 Double Unders

100m Run

3 DB Front Squats

*Performed With Workout Weight* 50/35#

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

400M Run

15 Dumbbell Front Squats (50/35#)

Athletes should scale appropriately.

For larger classes, substitution can be made with double KB Front Squat, or stagger the class by 2 minutes and share Dumbbells.