7
Oct
10-8-20 Kicking & Screaming
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30sec ea:
Active Samson + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings
Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold
Inchworm to Push-up
PVC Around the World
PVC Arch Hold
Warm-up (No Measure)
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlift
5 Front Squars
Weightlifting
Back Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
With Workout Weights:
3 Power Cleans
3 Front Squats
3 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Power Cleans (95/65)
20 Front Squat (95/65)
30 Toes to Bar
Rx+ 115/85