12-3-20 Catch Fire

Announcements

Where is the Grail Elf?
Happy Birthday, Greg P!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Row

30 Seconds Active Samson

30 Seconds Side Plank (Each Side)

30 Seconds Single Dumbbell Deadlifts (Each Side)
Performed with Lighter Dumbbell “

Mobility

Warm-up (No Measure)

30 sec:

Dumbbell Ankle Stretch, ea side

Forearms Stretch

Gymnastics

Metcon (No Measure)

30 sec Shoulder CARs, ea side

30sec Scapular CARs, ea direction

then….

3 sets

5 Supinated Negative Pull-ups
Start at top of pull-up, take 3-5 seconds to lower.

Rest 1-2min between sets

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100 Meter Row

25 Meter Farmers Carry

6 Lunges

Metcon

Metcon (Time)

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (50’s/35’s)

40 Lunges