8-3-20 Deadbolt

2
Aug

8-3-20 Deadbolt

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Single Unders

Glute Bridges

Moderate Row

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Single Unders

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)

Pigeon Pose: 1 Minute Each Side

Weightlifting

Deadlift (Build to a Heavy Set of 5)

Deadlift (Build to a Heavy Set of 4)

Deadlift (Build to a Heavy Set of 3)

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

9 Double Unders

6 Calorie Row

3 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (205/135)

RX+ 225/155
120 Singles / 1min Practice