Blue Steel

27
Feb

Blue Steel

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

High Knees

Active Spidermans

Sit-ups

Butt Kickers

Active Samson

Hollow Hold

Jumping Jacks

Push-up to Down Dog

Arch Hold

Warm-up (No Measure)

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Metcon

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

800M Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

800M Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
The power snatch comes from the floor and is designed to be very light

This should be a load that you can complete ideally unbroken each set. No Dropping of barbells is allowed for this WOD.

Mobility

Warm-up (No Measure)

Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side