30
Aug
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