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