12-22-20 Jumper Cables

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200M Run

30 seconds Single Leg Glute Bridges, ea leg

30 seconds Russian Baby Makers

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Gymnastics

Metcon (No Measure)

Pull-up Strength:

2min Lat Foam Roll, ea side

10 Thoracic Wall Slides

10 Scap Pull-ups

then…

3 Sets:

5 Supinated* Negatives, 5-7 seconds (or as slow as you can)

10 KB Halos
Supinated: Chin-up position, palms towards you

Mobility

Warm-up (No Measure)

Pigeon Pose on Box, 1min ea side

Calf Stretch on Rig, 30sec ea side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200M Run

12 Power Cleans (135/95)

9 Box Jump Overs (30″/24″)