12-1-20 Wave Runner
Announcements
20 Chances to KICK 2020 – Starts Today!
Where is the Grail Elf?
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
Karaoke
Side Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Fast Feet
Warm-up (No Measure)
Shoulder Press Movement Prep:
30sec ea
Shoulder Taps
Side Plank, ea side
5 Toe to Sky Touch
5 Barbell Shoulder Press
5 Barbell Push Press
Weightlifting
Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)
Wave 4 Deload
Mobility
Warm-up (No Measure)
30sec ea:
Kneeling Hamstring Stretch, ea side
Calf Stretch on Post, ea side
Warm-up (No Measure)
Movement Prep:
2min Double Under Practice
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
100 Meter Row
100 Meter Run
10 Double Unders
Metcon (Time)
On the 5:00 x 6 Rounds:
350/300 Meter Row
200 Meter Run
100 Double Unders
Score is time on the slowest round.
Complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window
These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between.