12-1-20 Wave Runner


12-1-20 Wave Runner


20 Chances to KICK 2020 – Starts Today!
Where is the Grail Elf?

CrossFit Grail – CrossFit


Warm-up (No Measure)

Line Drills:


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


Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Wave 4 Deload


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 (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.