11-18-20 Again and Again

17
Nov

11-18-20 Again and Again

Announcements

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

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meters Easy Run

then 1 Round:

1 Minute Row

30 Seconds Active Samson

1 Minute Row

30 Seconds Active Spidermans

1 Minute Row

30 Seconds Air Squats

Gymnastics

Metcon (No Measure)

Pull-up Strength Progression:

Static Hang Pronated Grip, 30sec

10 Reverse Snow Angels

10 Scap Pull-Ups

then:

2 sets of 5 reps, any grip

Strict Pull-ups or Assisted Strict Pull-ups with feet on box
Pronated grip = palms facing away

Assisted Strict Pull-up: standing on a box so chin is above bar

Use as much upper body strength as possible, while legs pick up the slack

Mobility

Warm-up (No Measure)

45sec

KB Ankle Stretch, ea side

KB Goblet Squat Hold

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100 Meter Run

3 Calorie Row

50 Meter Sandbag Run

3 Kettlebell Goblet Squats

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter Sand Bag Run (40/25)

20 KB Goblet Squats (50’s/35’s)
You’ll complete the listed work for time and rest with whatever time remains in the window

Record your times for each of the 3 rounds

Score is the slowest round