8-10-20 Jackie Legs


8-10-20 Jackie Legs


It’s FUNNY T-Shirt (or Mask) Week – let’s see ’em!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Easy Row

PVC Pass Throughs

Active Samson

Moderate Row

PVC Lat Stretch

Slow Air Squats

Faster Row

PVC Overhead Squats

Inchworm to Push-up

Warm-up (No Measure)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Warm-up (No Measure)

Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute


Overhead Squat (Every 1:30 x 6 Complete 3 OHS)

Build to a moderate set of 3 reps


Metcon (No Measure)

Row Prep

20sec Row Just Legs

20sec Row Full Stroke

Pull Up Prep

10 Scap Pull Ups

5 Kip Swings

5 Pull Ups (Easy Ring Rows)

3 Chest to Bar Pull Ups (Ring Rows)

Metcon (Time)

For Time (15min Cap):

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)