20
Sep
9-21-20 It’s going down
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds PVC Pass Throughs
30 Seconds Overhead Squats with PVC Pipe
30 Seconds Lateral Hops Over PVC Pipe
Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Warm-up (No Measure)
Barbell Thoracic Opener: 1 Minute
Quad Foam Roll: 45 Seconds Each Side
Metcon
Metcon (No Measure)
Rehearsal
4 Hang Power Snatches
10 Double Unders
4 Thrusters
Metcon (Time)
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Round: 30 Double Unders