12-28-20 Bear Complex
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
4 Shuttle Runs
2 High Knees
2 Butt Kickers
Inchworm
Spiderman
Samson
Warm-up (No Measure)
30 Seconds Each
PVC Pass Through
PVC Lat Stretch
PVC External Shoulder Rotation
PVC OHS
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch on Box 1 minutes
Saddle Stretch
Metcon
Metcon (Weight)
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.