17
Sep
09-18-20 The Traci
Announcements
Festivus Games – 9/19 @ CF Loop! Cheer on your fellow Grailers!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
300M Run
45 seconds each
Active Spiderman
Active Samson
Russian Baby Makers
Inch Worms
Down Dog to Pigeon
Cat Cows
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
9 Push Press 75/55#
12 Front Squats 75/55#
15 Box Jumps 24/20″
RX+: 95/65#
Cool Down
Metcon (No Measure)
Mobility: 7-10 minutes
Lacrosse ball – teres minor and TFL
Barbell – roll out quads and IT band