20
Dec
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)