12-11-20 Little Foot

Announcements

Where is the Grail Elf?
Pre-order your New Grail T’s & Hoodies in the Pro Shop!
Happy Birthday, Rich A!
Saturday, 6pm – Grail Virtual Holiday Party

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Each

Single Unders

Active Samson

Lateral Squats

Inchworm to Push-up

Air Squats

Warm-up (No Measure)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Warm-up (No Measure)

10 Scap Pull-ups

10 Kip Swings

5 Knees to Chest

5 Toes to Bar

Mobility

Warm-up (No Measure)

Barbell Ankle Stretch: 1 Minute

Weightlifting

Hang Snatch (Hang Squat Snatch – Build to a Heavy Single)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang Squat Snatches (95/65)
Athletes who have no goals of competing or who struggle with this movement can complete hang power snatches instead