1-2-21 New Years WOD


1-2-21 New Years WOD


Happy New Year!

CrossFit Grail – CrossFit


Warm-up (No Measure)

400M Run

30 Seconds each

Active Spiderman

Slam Ball Deadlifts

Active Samson

Box Step-ups

Lateral Box Step-ups

Push-up to Down Dog

Air Squats

Reverse Lunges


Warm-up (No Measure)

Pidgeon Pose on Box 1 minutes each leg

Child Pose on Slam Ball 1 minute


Metcon (No Measure)

Practice Round

5 Slam Ball Lunges

5 Slam Ball Push Ups

5 Box Jumps

5 Ball Slams

Metcon (AMRAP – Rounds and Reps)

This is a Partner WOD


21 Slam Ball Lunges 30/20

21 Slam Ball Push Ups

21 Box Jumps 24/20

21 Ball Slams 30/20

Rx+ 40 / 30
On a 20-minute clock, Partner A starts with a 400 meter Run while Partner B performs as many rounds and repetitions as possible (AMRAP) of the AMRAP. When Partner A returns from the run, partners switch and Partner B starts the run while Partner A continues the AMRAP where their partner left off.

Score is the cumulative total number of rounds and repetitions completed of the AMRAP portion of the workout before the 20 minute clock stops.