11-16-20 Down to Earth

Announcements

Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meters Easy Run

30 Seconds Each

Active Spidermans

Air Squats

Mountain Climbers

Air Squats

Frog Hops

Air Squats

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)

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Squat Hold: 45 Seconds

Weightlifting

Thruster (On the 1:30 x 6 Sets: 3 Thrusters)

We’ll complete 3 thrusters on the 1:30, with the bar starting on the ground

Athletes can stay at a challenging load across or steadily build in weight over the 6 sets

Metcon

Metcon (No Measure)

With Workout Weight:

100 Meter Run

4 Thrusters

4 Burpees

Metcon (Time)

7 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees