25
Nov
11-26-20 Thanksgiving
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each
Single Unders
Active Samson
Active Spiderman
Single Unders
Quad Stretch
Cradle Stretch
Double Unders
Air Squats
Box Step Ups
Strength
Metcon (No Measure)
EMOM 12 – Rx Strength
12 Bulgarian DB Split Squats (6 Each Side)
12 Decline Push-ups
12 Tricep Dips – Straight leg
12 Elevated Knee Touches (6 Each Side)
EMOM 12 – Beginner Strength
12 Bulgarian Split Squats (6 each side)
12 Incline Push-ups
12 Tricep Dips – Bent knees
12 Elevated Knee Touches (6 each side)
Metcon
Metcon (No Measure)
Rehearsal
2 Burpees
3 Box Jumps
4 Air Squats
5 Lunges
10 Double Unders
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 Burpees
20 Box Jumps
30 Push-ups
40 Air squats
50 Lunges
60 Double-Unders
Mobility
Metcon (No Measure)
Pigeon Pose on Box 60 seconds each side
Front Rack Stretch 60 seconds
Box Couch Stretch 60 seconds each side