5-7-21 Clean Shave

6
May

5-7-21 Clean Shave

Announcements

Happy Birthday, Kim!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Alt. Box Step-Ups, low box

Slow Air Squats

PVC Pass Throughs

Box Jumps & Step Down, low box

Kang Squats

PVC Around the Worlds

Mobility

Warm-up (No Measure)

Barbell Ankle Stretch, 1min

Pigeon Pose + Wrist Stretch, 90sec ea side

Overhead Stretch on Wall, 1min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight

4 Box Jump Overs

3 Hang Squat Snatches

2 Box Jump Overs

1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jump Overs (24″/20″)

10 Hang Squat Snatches (75/55)

Rx+ 95/65

Mobility

Metcon (No Measure)

1min ea:

Child’s Pose on Box

Barbell Forearm Smash. ea side

Pigeon Pose on Box, ea side

Static Calf Stretch, 30sec ea side