11-20-20 Kick, Push
Announcements
Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, 30sec ea
Row
Arch Hold
Straight Leg Sit-ups
PVC Z-Press
PVC Pass Throughs
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Reverse Table Stretch, 1min
Lats Foam Roll, 1min ea side
Barbell Thoracic Opener, 2min
Weightlifting
Push Press (Build to a Heavy Set of 3)
Warm-up
Warm-up (No Measure)
Pull-up Movement Prep:
10 Scap Pull-ups
1-3 Strict Toes to Bar
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
3 Push Presses
3 Toes to Bar
3 Calorie Row
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
3 Push Presses (115/85)
3 Toes to Bar
3 Calorie Row
6 Push Presses (115/85)
6 Toes to Bar
6 Calorie Row
…
[Add 3 Reps Every Round]
Your score at the end of the 12 minutes is total reps completed
Finish Round of 3: 9 Reps
Finish Round of 6: 27 Reps
Finish Round of 9: 54 Reps
Finish Round of 12: 90 Reps
Finish Round of 15: 135 Reps
Finish Round of 18: 189 Reps
Finish Round of 21: 252 Reps