12-2-20 Shot Caller

1
Dec

12-2-20 Shot Caller

Announcements

Where is the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

40sec ea:

Box Step-ups

Slow Air Squats

Single Dumbbell Goblet Squats (Light Weight)

Down Dog

Lateral Hops Over Dumbbell

Single Dumbbell Deadlifts, ea side

Hollow Hold

Arch Hold

Straight Leg Sit-ups

Mobility

Warm-up (No Measure)

1min ea side:

Couch Stretch against Box

Warm-up (No Measure)

Snatch Movement Prep with Lighter Weight, ea side:

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

Toes-to-Bar Movement Prep / Warmup:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

7 Wallballs

6 Alternating Dumbbell Power Snatches

5 Box Jumps

4 Toes to Bar

Metcon (Time)

5 Rounds For Time:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar