Wonderwall

27
Jan

Wonderwall

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Active Spidermans

Medicine Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Medicine Ball

Single Unders

Inchworm to Push-ups

Medicine Ball Slams

Single Unders

Moutain Climbers

Medicine Ball Squats

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 Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)

Barbell Ankle Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

1 Round

10 Double Unders

5 Burpees

5 Wallballs (Workout Weight)

5 Deadlifts (Lighter Weight)

Build to Workout Deadlift Weight

1 Round

10 Double Unders

3 Burpees

3 Wallballs

3 Deadlifts

Metcon (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (185/135)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees
2 to 1 Singles

Rx+ 255/155# DL

Please use Mats as appropriate. Lift directly from the Mat.