8-31-20 Snickers

Announcements

Happy Birthday, Troy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Active Samson

Active Spidermans

Alternating Bird Dogs

Down Dog

Good Mornings

Romanian Deadlfits

Lateral Squats

Elbow Rotations

Back Squats

Push-up to Down Dog

Strict Press and Reach

Front Squats

Mobility

Warm-up (No Measure)

40sec ea:

Front Rack Stretch

Barbell Ankle Stretch

Warrior Squats

Metcon

Metcon (Weight)

Build to a Heavy Complex:

2 Power Cleans

2 Front Squats

2 Push Jerks

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

4 Power Cleans

4 Front Squats

4 Push Jerks

Metcon

Metcon (Time)

30-20-10:

Power Cleans

Front Squats

Push Jerks

Rx: Barbell 95/65