8-14-20 Floor It


8-14-20 Floor It


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

CrossFit Grail – CrossFit


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


Warm-up (No Measure)

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side


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