1-28-21 Wunderful
Announcements
Happy Birthday, Doug!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Push-up to Down Dog
Jumping Jacks
Alternating Bird Dogs
Active Spidermans
Lateral Hops Over Rope
Front Plank
Up Dog
Easy Single Unders
Front Plank to Push-up Plank
Active Samson
Double Taps
Shoulder Taps
Mobility
Warm-up (No Measure)
45 sec ea side:
Couch Stretch (against box)
Pec Stretch on Wall
Calf Stretch on Post
Metcon
Metcon (No Measure)
Movement Prep-Teaching:
5 “No Hands” AbMat Sit-ups
10 AbMat Sit-ups
then…
Establish Vertical Forearm Position on Ground
4 Regular Push-ups
4 Hand Release Push-ups
then:
30 Seconds Double Taps
20 Seconds Single Unders
2min Double Under Practice
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
15 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups
Metcon
Metcon (Time)
10 Rounds For Time [25 Minute Cap]:
30 Double Unders (Scale to 40 SU)
20 AbMat Sit-ups
10 Hand Release Push-ups
We expect each round to take between 1:30-2:00 to complete
This puts our final estimated work time at 15-20 minutes
25min time cap to ensure the right stimulus