11-30-20 Satan’s Whiskers

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges, ea side

Wall Squats

Plate Hops

Glute Bridge Walkouts

Plate Counterbalance Squats

Mobility

Warm-up (No Measure)

1min ea side

Pigeon Pose + Lat Reach

Warm-up

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Front Squat (Build to a Heavy Single)

Metcon

Metcon (No Measure)

Pull-up Movement Prep

Hollow Hold, 30sec

Arch Hold, 30 sec

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

3 Front Squats

3 Chest to Bar Pull-ups

3 Burpees

Metcon (Time)

3 Rounds For Time:

10 Front Squats (165/115)

10 Chest to Bar Pull-ups

10 Burpees