1-9-21 One Minute Wonder2


1-9-21 One Minute Wonder2


Happy Birthday, Angie!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 seconds each

Push-up Plank Hold (Top)

Active Spiderman

Reverse Lunges

Air Squats

Inchworm to Push-up

Sit Ups

Push-up Plank Hold (Bottom)


Metcon (No Measure)


5 Slam Ball Lunges

5 Slam Ball Push Ups

2 Burpee Box Jump overs

5 Situps

5 Slam Ball Squats

Metcon (AMRAP – Reps)

3 Rounds for Reps. One partner works for one minute whilst the other rests for one minute.

Slam Ball Lunge 30/20

Slam Ball Push Ups

Burpee box jump overs 24/20

Sit Ups

Slam Ball Squats 30/20

Rx+ 40/30
Partner A does Lunges while partner B rests. Partner B then does Lunges while partner A rests.

Each Partner will have done each movement 3 times when completed.