11-28-19 Gobble Wobble Thanksgiving WOD

27
Nov

11-28-19 Gobble Wobble Thanksgiving WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Quad Stretch

Knees to Chest

Leg Swings

Active Spiderman

Russian Baby Makers

Active Samson

Cradle Stretch

Warrior Squats

Push-up to Down Dog

Walkouts

Warm-up (No Measure)

Specific Warm-up:

10 Scap Push-ups

5 Push-ups

10 Scap Pull-ups

5 Strict Pull-ups (Ring Rows)

10 Ait Squats

5 Lunges, ea leg

Metcon

Metcon (AMRAP – Rounds and Reps)

“Thanksgiving Sample Platter”

Complete all 5 Parts For Time:

1. AMRAP 4 (GROUP 1)

5 Pull-Ups

10 Push-Ups

15 Air Squats

1 Minute Rest

2. AMRAP 4 (GROUP 2)

15 Box Jumps 24/20″

15 Slam Balls 30/20

1 Minute Rest

THEN…

3. AMRAP 4 (GROUP 1)

8 Handstand Push-Ups (Mod: Box Pike HSPUs)

15 Kettlebell Swings 53/35#

1 Minute Rest

4. AMRAP 4 (GROUP 2)

20 Wall-Balls 20/14#

30 Sit-Ups

1 Minute Rest

Buy Out

50 Burpees
Half Class starts on 1, half on 2. Both groups switch, 1 to 2, 2 to 1. THEN… Group 1 starts on 3 and Group 2 starts on 4, then switch. Buyout is last with 50 burpees.

Metcon (Time)

50 Burpee Buyout