10
Dec
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