8-6-20 Dirt Nap

5
Aug

8-6-20 Dirt Nap

Announcements

Happy Birthday, Melissa!
Funny T-Shirt (or Mask) Week – Aug 10-15

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Lateral Hops Over Barbell

Active Spidermans

Lateral Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

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)

Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Weightlifting

Hang Squat Clean (Build to a Heavy Single)

Use drop mats as needed

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

4 Hang Squat Cleans

4 Bar Facing Burpees

Metcon (Time)

3 Rounds (10min Cap):

15 Hang Squat Cleans (95/65)

15 Bar Facing Burpees

RX+ 115/85