12-30-20 Loch Ness Monster


12-30-20 Loch Ness Monster

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds Each

Medicine Ball Deadlifts

Glute Bridges

Box Step-ups (Lower Box)

Squats to Medicine Ball

Glute Bridge Walkouts

Box Step-ups (Higher Box)

Medicine Ball Squats

Inchworm to Push-up

Box Jump (Step Down)


Warm-up (No Measure)

Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side


Metcon (No Measure)

Practice Round

5 Box Jumps

5 Wallballs

5 Deadlifts

Metcon (Time)

For Time:

50 Wallballs (20/14)

50 Box Jumps (24″/20″)

50 Wallballs (20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts (185/125)

Rx+ 225/155
Every minute on the minute, we’ll be interrupted by 5 deadlifts

We’ll start the deadlifts on the 0:00 and repeat them at the top of the minute

After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50

Your time will stop following your 100th total wallball