11-23-20 “Jumpin’, Jumpin'”

22
Nov

11-23-20 “Jumpin’, Jumpin'”

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each

Down Dog

Box Step-ups

Active Spidermans

Lateral Box Step ups

3 Frog Hops + 6 Air Squats (AMRAP For Quality)

Mobility

Warm-up (No Measure)

Wrist Stretch on Box: 30 Seconds

Pigeon Pose on Box: 1 Minute Each Side

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Power Clean and Jerk

Build to a heavy single

Metcon

Metcon (No Measure)

Rehearsal With Workout Weight:

3 Burpee Box Jumps

3 Power Clean and Jerks

Metcon (Time)

15-12-9:

Burpee Box Jumps (24″/20″)

Power Clean and Jerks (135/95)
Your score for this piece is the total time it takes to complete the 72 reps