6-16-21 Check in the Box

15
Jun

6-16-21 Check in the Box

Announcements

Do you have any new injuries? Tell your Grail coach before your workout!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

then…30 sec ea:

PVC Pass Throughs

PVC Snatch Grip Stiff Legged Deadlifts

Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Metcon

Metcon (No Measure)

Movement Prep & Loading:

2 Sets:

4 Power Snatch

6 Overhead Squats

2 Box Jump Overs
Add load from set 1 to set 2

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1200M Run

Max Rounds With Time Remaining:

2 Power Snatches (95/65)

4 Overhead Squats (95/65)

8 Box Jump Overs (24″/20″)
*Score = Rounds and Reps

Cool Down

Metcon (No Measure)

1min ea:

Pigeon Pose & Lat Stretch (each side)

Lacrosse Ball Lat Smash (each side)

Foam Roll – Quads (each side)