1-15-21 Miniature Shoulder Burn

14
Jan

1-15-21 Miniature Shoulder Burn

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds each movement

Single Unders

Active Spiderman

Box Step-ups

Single Unders

Active Samson

Lateral Box Step-ups

Double Unders

Push-up to Down Dog

Box Jumps

Arm Circles Forward

Arm Circles Backward

Mobility

Warm-up (No Measure)

Tip Toe Plank-to-Pike, 1 min

Calf Activation on box, 30 sec ea side

Metcon

Metcon (No Measure)

Rehearsal

20 Double Unders

2 Wall Walks

4 Box Jump Overs

Metcon

Metcon (Time)

4 Rounds for Time

80 Double-Unders

4 Wall Walks

20 Box Jump Overs (24/20″)