09-18-20 The Traci

Announcements

Festivus Games – 9/19 @ CF Loop! Cheer on your fellow Grailers!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

300M Run

45 seconds each

Active Spiderman

Active Samson

Russian Baby Makers

Inch Worms

Down Dog to Pigeon

Cat Cows

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 Push Press 75/55#

12 Front Squats 75/55#

15 Box Jumps 24/20″
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility: 7-10 minutes

Lacrosse ball – teres minor and TFL

Barbell – roll out quads and IT band