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