8
Jan
1-9-21 One Minute Wonder2
Announcements
Happy Birthday, Angie!
CrossFit Grail – CrossFit
Warm-up
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
Metcon (No Measure)
Rehearsal
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.