1
Jul
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