29
Nov
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