11-28-20 Apple Core II

27
Nov

11-28-20 Apple Core II

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

45 seconds each

Active Samson

Active Spiderman

Plank Hold

Pushup to Down Dog

Air Squats

Slam Ball Press

Slow Sit-ups

Metcon

Metcon (No Measure)

Tabata

Slam Balls

Slam Ball Situps

Cross Body Slam Balls

Slam Ball Cluster

2 Minutes rest, Repeat 1X
Choose a Slam Ball weight that works for you

Mobility

Warm-up (No Measure)

Slam Ball Child’s Pose 1 Minute

Upward Dog 1 Minute

Core Down

Metcon (No Measure)

EMOM 12

30 seconds of work, 30 seconds of rest

All performed with a Slam Ball or Med Ball

V-ups

Plank Hold

Wood Chopper

Russian Twist

Hollow Hold

Cross Body Mountain Climber
Choose a weight that challenges you