12-23-20 Buy Low, Sell High

22
Dec

12-23-20 Buy Low, Sell High

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds Each Station

Jumping Jacks

Active Samson

PVC Pass Throughs

Lateral Hops Over PVC

Active Spidermans

PVC Overhead Squats

Single Unders

Push-up to Down Dog

PVC Pass Throughs (More Narrow)

Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

Pec Stretch on Wall: 40 Seconds Each Side

Barbell Ankle Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal With Opening Weight:

10 Double Unders

5 Lateral Barbell Burpees

3 Overhead Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 150 Double Unders (225 SU)

15 Lateral Barbell Burpees

15 Overhead Squats (75/55)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders (150 SU)

10 Lateral Barbell Burpees

10 Overhead Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders (75 SU)

5 Lateral Barbell Burpees

5 Overhead Squats (115/85)

Rx+ 95/65, 115/85, 135/95

Please use mats as appropriate

Each round begins with a buy-in of double unders that only happen once. After the double unders, you’ll complete as many rounds and reps of burpees and overhead squats as you can with the remaining time.

Your score for each section is the total rounds and reps

Your final score for the workout is all 3 rounds + reps scores added together