12-19-20 12 Days of Christmas WOD

18
Dec

12-19-20 12 Days of Christmas WOD

Announcements

Where is the Grail Elf?
Grab your Grail ornament from the Grail tree before they are gone!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

High Knees

Butt Kickers

Spiderman

Samson

Air Squats

Push-up to Down Dog

Pike Push-ups

Arm Circles

Banded Pull Aparts (Front, Overhead, Back)

Banded Pass Throughs

Warm-up (No Measure)

Workout Rehearsal:

2 reps of each movement

Metcon

Metcon (Time)

For time:

1 Thruster 95/65#

2 Front Squats 95/65#

3 Push Presses 95/65#

4 Hang Power Cleans 95/65#

5 Deadlifts 95/65#

6 Hand-Release Push-ups

7 Toes to Bar

8 Pull-ups

9 Goblet Squats 53/35#

10 KB Lunges 53/35#

11 KB Swings 53/35#

12 Oz. Beer! Or 12 Burpees
RX+: 135/95#, HSPUs, C2B