12-24-19 Christmas Eve WOD

23
Dec

12-24-19 Christmas Eve 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, Jamie!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills / General Warm-up:

200m Run then…

Quad Stretch

Knee to Chest

Soldier Kicks

Hamstring Scoops

Side Lunges

Active Spiderman

Active Samson

Inch Worm + Push-up

Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

10 Scap Pull-ups

3-5 Strict Pull-ups

10 Scap Push-ups

3-5 Push-ups

10 Air Squats

10 Sit-ups

Metcon

Metcon (Time)

3 RFT:

400m Run

12 Pull-ups

300m Run

24 Air Squats

200m Run

17 Push-ups

100m Run

33 Abmat Sit-ups
*Repeat from last Christmas Eve – See 12/24/18 for previous results*

RX+: wearing a weight vest 20/14#

“On Christmas Eve 2017, heaven gained another angel. No words to describe my pain. My dad was the most loving man I had ever known. He died a brave, strong, caring, and loving man. But now I know that he will never again suffer any sadness or any pain in heaven. My heart is now broken in a million pieces. But each day will get better knowing that he is in a better place.” #officercamilleri

https://www.facebook.com/CFTFitness/videos/1977304749012621/