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