12-31-19 New Years WOD

30
Dec

12-31-19 New Years WOD

Announcements

Happy Birthday, Thomas!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Min Each:

Jog in Place / Jumping Jacks

High Knees / Butt Kicks

Leg Swings (FW/BW/SS)

Active Spiderman

Push-up to Down Dog

Squat Hold + Toe Touch

Warm-up (No Measure)

2 sets:

10 Scap Pull-ups

8 Ring Rows

6 Broad Jumps

Warm-up (No Measure)

Barbell warm-up, 5 reps each:

Good Mornings

Back Squats

Strict Press

Front Squats

Push Press

Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 31:

31 Push Press 95/65#

31 Toes to Bar

31 Squat Cleans 95/65#

31 AbMat Sit-ups

31 Reverse Lunges 95/65#

31 Push-ups

31 Double Unders (ea person)

31 Power Snatches 96/65#

31 V-ups

31 Thrusters 95/65#

31 Pull-ups

31 Burpees
RX+: 115/80#, GHD sit-ups, HSPUs, C2B