1-22-21 Cannonball

21
Jan

1-22-21 Cannonball

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Easy Row

then

30 Seconds Each:

Forward Lunges

Slow Air Squats

Lateral Lunges

Slow Air Squats

Reverse Lunges

Slow Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

45sec ea side:

Barbell Ankle Stretch

Pigeon Pose

Metcon

Metcon (No Measure)

Movement Prep:

3 Hang Power Cleans

3 Pausing Front Squats (3 Seconds in Bottom)

3 Power Clean + Front Squats

3 Squat Cleans

~ Build to Workout Weight

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

6 Calorie Row

4 Jumping Lunges

2 Squat Cleans

Metcon

Metcon (Time)

5 Rounds For Time:

21/15 Calorie Row

20 Jumping Lunges

7 Squat Cleans (135/95)

Athletes may pull directly from the mat for safety

Rx+ 155/105
Space tight? Stagger athletes by 2 minutes.