11-21-19 Rugrats


11-21-19 Rugrats


Happy Birthday, Alex!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Jumping Jacks

Active Spidermans

Scap Push-ups

Active Samson


Scap Pull-ups

Slow Air Squats

Push-up to Down Dog

Ring Rows


30 Seconds Each:

KB Romanian Deadlifts

Wall Sit

KB Front Rack Reverse Lunges (Alternating Legs)

Front Plank

KB Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 10:

Odd: 5-10 Toes to Bar (sets must be unbroken)

Even: 1-3 Rope Climbs
Choose a rep number for each movement that’s challenging but allows you to finish in ~40-45 seconds.


Metcon (No Measure)

Workout Rehearsal:

3 Burpee Box Jump Overs

3 Goblet Squats

100m Run

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 24/20″

15 Goblet Squats 53/35#

200m Run
RX+: Double DB/KB Squats 50’s/35’s

Score = slowest split