26
Jul
7-27-20 Laces Out
Announcements
Happy Birthday, Ryan Ay!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball
Active Spidermans
Medicine Ball Strict Press
Inchworm to Push-ups
Medicine Ball Squats
Superman Hold
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Warm-up (No Measure)
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar Pull-ups
1 Bar Muscle-up
Mobility
Warm-up (No Measure)
Child’s Pose on Medicine Ball: 1 Minute
Barbell Ankle Stretch: 1 Minute
Metcon
Metcon (No Measure)
With Workout Weight:
2 Bar Muscle-ups
4 Push Presses
6 Deadlifts
8 Wallballs
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
4 Bar Muscle-ups
9 Push Presses (95/65)
15 Deadlifts (95/65)
21 Wallballs (20/14)
Rx+ 115/85