8-18-20 7 Wonders

17
Aug

8-18-20 7 Wonders

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Active Samson

Straight Leg Sit-ups

Moderate Row

Inchworm to Push-ups

Hollow Hold

Faster Row

Front Plank to Push-up Plank

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

Mobility

Warm-up (No Measure)

Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

5 Deadlifts

5 Toes to Bar

5 Push Press

100 Meter Row

Metcon (Time)

For Time (20min Cap):

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

700/500 Meter Row

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

700/500 Meter Row

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

RX+ 115/85