11-17-20 Round and Round

16
Nov

11-17-20 Round and Round

Announcements

Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30sec ea:

Easy Row

Single Arm Dumbbell Bent Over Rows. ea side

Box Step-ups

Single Arm Dumbbell Deadlifts, ea side

Push-up to Down Dog

Double DB Hang Power Clean

Mobility

Warm-up (No Measure)

1min ea side:

Pigeon Pose + Lat Reach

Weightlifting

Shoulder Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Wendler Wave 2

Warm-up

Warm-up (No Measure)

Pull-up Movement Prep

10 Scap Pull-ups

5 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

3 Calorie Row

3 Box Jumps

3 Pull-ups

3 Double Dumbbell Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 90/65 Calorie Row

Max Rounds in Time Remaining:

15 Box Jumps (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50’s/35’s)

After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining