Grim Reaper

19
Feb

Grim Reaper

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

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

10 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

1 Round

Performed With Lighter Weight

5 Overhead Squats

5 Toes to Bar

5 Thrusters

5 Pull-ups

1 Round

Performed With Workout Weight

3 Overhead Squats

3 Toes to Bar

3 Thrusters

3 Chest to Bar Pull-ups

Metcon (AMRAP – Reps)

AMRAP 5:

21-15-9:

Overhead Squats (75/55)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (75/55)

Chest to Bar Pull-ups

Rx+ 95/75
Use Mats as appropriate. Start from the mat.

Mobility

Warm-up (No Measure)

Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute