11-20-20 Kick, Push

19
Nov

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