11-11-19 21 Guns

10
Nov

11-11-19 21 Guns

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Sec Each:

Jumping Jacks

Leg Swings (FW/BW)

Alternating Spiderman

Air Squats

Hamstring Scoops

Samson (15 Sec/Side)

Russian Baby Makers

Cradle Stretch

Push-up to Down Dog

Warm-up (No Measure)

Specific Warm-up:

Equipment: Box

10 Scap Push-ups

5 Push-ups

5 Burpees

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

10 Lateral Step-ups, 5/side

10 Box Facing Step-ups, 5/side

5 Box Jumps

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

200m Run

3 Push-ups

3 Box Jumps

3 Burpees

3 Pull-ups

21 Guns (AMRAP – Rounds and Reps)

AMRAP 21:

400 Meter Run

21 Push-ups

21 Box Jumps 24/20″

15 Burpees

9 Pull-ups
The number 21 represents the 21-gun salute, the highest honor. The five exercises represent the five branches of our military.