1-05-21 Eighteen Wheeler

Announcements

Happy Birthday, Mandy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Each Station

Row

Russian Baby Makers

Push-up to Down Dog

Medicine Ground-to-Overhead

Hollow Hold

Arch Hold

Warm-up (No Measure)

10 Scap Pull-ups

10 Kip Swings

8 Knees to Waist

6 Knees to Chest

4 Toes to Bar

Mobility

Warm-up (No Measure)

Dumbbell Ankle Stretch: 40 Seconds Each Side

Kneeling Hamstring Stretch: 40 Seconds Each Side

Gymnastics

Pull-up Hang Hold (Time)

Pull-up Progression Benchmark.

With chin over bar with hands in the pronated position (pull-up not chin up).

Metcon

Metcon (No Measure)

Rehearsal

4 Calorie Row

4 Wallballs

4 Alternating Dumbbell Snatches

4 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18/15 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar