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