11-14-20 Another One

13
Nov

11-14-20 Another One

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Each

Row

PVC Pass Throughs

PVC Overhead Squats

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

Child’s Pose on Kettlebell: 1 Minute

Chest Stretch on Wall: 30 Seconds Each Side

Warrior Squats: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal With Workout Weight:

5 Kettlebell Goblet Squats

4 Power Snatches

3 Calorie Row

Metcon (Time)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (53/35)

12 Power Snatches (75/55)

9/7 Calorie Row

Rx+ 70/53 KB, 95/75 Snatch
You’ll complete the 3 listed stations for time and then rest with whatever time remains

Record your times for each round, as your score will be the slowest of the 7 efforts