Monday 08.03.2020

Warm-up Drills
I. Run 400m
II. Dynamic Mobility
II. 2-3 rounds of
5-7 x Deadhang Pull-ups
or Ring Rows
10 x Air Squats
15 x Hollow Rocks
(Wall+Bench Therapy)
III. Mobility & Yoga Poses

“Grace”
30 x Clean & Jerk (135/95lbs)

Notes: Grace is one of the fastest CrossFit benchmark workouts. Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes. Athletes should take time to drill the mechanics of each movement; working at sub benchmark weights to warm-up for 7-10 sets of 1-3 reps x Clean & Jerk (emphatically suggested…).

Post scores to comments.

Recovery + Skills & Drills:
1 x Tabata Round = (:20 work x :10 rest)

6 Rounds x Tabata Row (kcal)
– Rest 2 Rounds Tabata Intervals

6 Rounds x Tabata L-sit
– Rest 2 x Tabata Intervals

6 Rounds x Tabata Row (kcal)
– Rest 2 x Tabata Intervals

6 Rounds x Tabata Abmat Sit-ups
– Fin!

Post totals, hi’s and lo’s for scores to comments.