8-14-20 Floor It

13
Aug

8-14-20 Floor It

Announcements

It’s FUNNY T-Shirt (or Mask) Week – let’s see ’em!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each

Easy Row

Side Planks (30 Seconds Each)

Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each

Moderate Row

Glute Bridges

Front Plank

Glute Bridge Walkouts

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)

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

10 AbMat Sit-ups

5 Deadlifts

5 Calorie Row

Metcon (Time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Row
Score is slowest round

Complete each round in 4min or less

Control each deadlift to the floor – no dropping