8-28-21 Pony Up

27
Aug

8-28-21 Pony Up

Announcements

Happy Birthday, Pacee!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Back rack Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats

5 Muscle Snatch

Workout

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

8 Shoulder to Overhead (75/55)

8 Power Snatch

8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

Rx+ (115/75)

(Score is Meters)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Banded Face Pulls

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Band Pull Aparts

(No Measure)