8-30-21 Dead Ringer

29
Aug

8-30-21 Dead Ringer

Announcements

Happy Birthday, Brad K!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 DB/KB RDL

10 Alt. Deadbugs

10 Scap Push-Up

5 Knee Push-Up

Strength

Deadlift (5-Rep Tng)

ON A 12:00 RUNNING CLOCK…

Build to 5-Rep TNG Deadlift*

*Work quickly to at or above Workout Weight

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-15-15-15

Deadlifts (185/135)

15-20-25-30

Ring Dips

Rx+ (275/185)

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings

2:00 Pec Smash (R)

2:00 Pec Smash (L)

(No Measure)