21
Dec
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″)