12-21-19 12 Days of Christmas WOD

20
Dec

12-21-19 12 Days of Christmas WOD

Announcements

Grab your 2020 Grail ornaments from the tree!
Last chance to find Mr. Grail Elf before he disappears for another year!
Happy Birthday, Ceja!

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 Pushups

7 Toes to Bar

8 Goblet Squats 53/35#

9 Pull-ups

10 KB Lunges 53/35#

11 KB Swings 53/35#

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