12-4-20 The Landlord

3
Dec

12-4-20 The Landlord

Announcements

Where is the Grail Elf?
How many ‘Chances’ have you KICKED down?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Single Unders

Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Push-up to Down Dog

Single Unders

Glute Bridge Walkouts

Mobility

Warm-up (No Measure)

30sec ea:

Banded Hamstring Stretch, ea side

Banded 3-Way Shoulder, ea position & Side

Warm-up

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Jerk (2 Push Jerks)

On the Minute x 10 minutes

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

10 Double Unders

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

35 Double Unders

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell: 155/105