10-5-20 20 Questions

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Active Spidermans

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (narrower)

Slow Burpees

PVC Overhead Squats (narrower)

PVC Sotts Press

Warm-up (No Measure)

Overhead Squat-Biased Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Warm-up

Warm-up (No Measure)

Movement Prep (Empty Bar)

5 High Jumps (No Weight)

5 Hard Jumps (No Weight)

5 Power Cleans

5 Front Squat

5 Push Press

5 Thrusters

5 Hang Power Snatches

Metcon

Metcon (No Measure)

Rehearsal – Practice

1 Round with Workout Weight:

2 Burpees

2 Power Cleans

2 Thrusters

2 Push Press

2 Hang Power Snatches

2 Front Squats

Metcon

Metcon (Time)

For Time:

20 Power Cleans (75/55)

20 Thrusters (75/55)

20 Push Press (75/55)

20 Hang Power Snatches (75/55)

20 Front Squats (75/55)

On the Minute: 5 Burpees

Rx+ 95/65