11-4-20 Power Outage

3
Nov

11-4-20 Power Outage

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea

with Lower Box Height:

Single Unders

Active Spidermans

Box Step-ups

Single Unders

Frog Hops

Box Step-ups

Single Unders

Slow Burpees

Box Step-ups

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch on Box: 40sec (ea direction)

Front Rack Stretch, 1min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with First Round Weight:

10 Double Unders

3 Power Cleans

3 Burpee Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/85)

4 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jumps (24″/20″)
Scale = 200 Single Unders or 2:00 DU practice

Use mats as appropriate. You may go directly from the Mat.