12-x-20 Name

13
Dec

12-x-20 Name

Announcements

Where is the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds each

Jumping Jacks

Hollow Hold

Single Leg Glute Bridges (Each Side)

Active Samson

Arch Hold

Air Squats

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: 1 Minute

Barbell Ankle Stretch: 1 Minute

Weightlifting

Metcon (Weight)

EMOM 10

Build to a moderate Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Power Clean (Build to a heavy Power Clean)