9-21-20 It’s going down

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