10-28-20 Knock on Wood

27
Oct

10-28-20 Knock on Wood

Announcements

Happy Birthday, Luis!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets, 30sec ea

Line Hops

Box Step-ups

PVC Pass Throughs
Get More Narrow on PVC

Warm-up (No Measure)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

45sec:

Child’s Pose on Box

Barbell Forearm Smash, ea side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Power Snatches

4 Box Jump Overs

4 Pull-ups

10 Line Hops (Back and forth = 1)

Metcon

Metcon (Time)

3 Rounds For Time

30 Power Snatches (75/55)

30 Box Jump Overs (24″/20″)

30 Pull-ups

30 Line Hops (Back and forth = 1)
25min time cap

No dropping today.