2
Dec
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