7-2-20 FaceTime

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

Try to Get More Narrow with Each Set on PVC

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)

Side hip and quad stretch 1 minute each side

Weightlifting

Overhead Squat (Build to a heavy set of 3)

Metcon

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Metcon (No Measure)

Rehearsal

With Workout Weight:

5 Overhead Squats

4 Sumo Deadlift High Pulls

3 Chest to Bar Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups