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.