4
Jan
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