11-21-20 Get Low
Announcements
Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day
Happy Birthday, Alex!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds – 30sec ea
Active Samson
Single Leg Glute Bridges (Right)
Down Dog
Single Leg Glute Bridges (Left)
Push-up to Down Dog
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)
1min ea:
Chest Stretch on Wall, ea side
Wall Squats
Front Rack Stretch
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
ith Workout Weight:
100 Meter Run
1 Round of “The Chief”
“The Chief” (1 round)
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD-AMRAP3 – 4 Rounds
400M Run
AMRAP3 “The Chief”
1 Round
Partner 1 400M Run
Partner 2 AMRAP3 “The Chief”
Then
Partner 2 400M Run
Partner 1 AMRAP3 “The Chief”
“The Chief” (1 round)
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
The Beginner Chief 95/65
Your score today is the total number of rounds and reps of the Chief you and your partner complete