12-21-20 CrossFit Total

Announcements

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

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds each

Jumping Jacks

Hollow Hold

Single Leg Glute Bridges (Each Side)

Active Samson

Arch Hold

Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)