27
Sep
9-28-20 Granola Bar
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Active Samson
Up Dog
Active Spidermans
Lateral Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Squat Clean Thruster (Build to a Heavy Single)
Metcon
Metcon (No Measure)
Rehearsal With Workout Weight:
3 Clusters
5 Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Clusters (115/75)
14 Burpees
Rx+ 135/95