Paw Patrol

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups

Single Unders

PVC Overhead Squats

V-Ups with PVC

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

5 Knees to Chest

3-5 Toes to Bar

Metcon

Metcon (No Measure)

Rehearsal

10 Double Unders

5 Toes to Bar

3 Hang Squat Snatches

Performed with Workout Weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (115/75)

Rx+ 135/95

Mobility

Warm-up (No Measure)

Couch Stretch: 45 Seconds Each Side