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