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