12-5-19 Jack in the Box

4
Dec

12-5-19 Jack in the Box

Announcements

Did you find the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

EMOM (40 sec work, 20 sec rest)

Easy Row

Active Divebombers

Alternating Box Step-ups

Moderate Row

Active Samson

Air Squat

Lateral Box Step-ups (20 Seconds Each Leg)

Faster Row

Glute Bridge

Active Spiderman (20 Seconds Each Side)

*Warmup Performed with Low Box Height*

Warm-up (No Measure)

MOBILITY:

30 Seconds Each:

Drop Ankle Stretch

Calf Stretch Against Post

Pigeon Pose on Box

Warm-up (No Measure)

MOVEMENT PREP:

Rowing:

30 Seconds Easy

20 Seconds Moderate

10 Seconds Hard

Bow Jump Overs:

10 Small Hops in Place

10 Tall Hops in Place

5 Low Box Jump Overs

5 Box Jump Overs (workout height)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

150m Row

100M Run

3 Box Jumps Overs

100M Run

150m Row

Metcon (Time)

For Time:

1000 Meter Row

800M Run

50 Box Jump Overs 24/20″

800M Run

1000 Meter Row
RX+: 30/24″

75/50 Calorie bike instead of Run

Time Cap: 30 Minutes

Metcon (Time)

For Time:

1000 Meter Row

800M Run

50 Box Jump Overs 24/20″

800M Run

1000 Meter Row
RX+: 30/24″

75/50 Calorie bike instead of Run

Time Cap: 30 Minutes

If running is not possible, substitute running for:

50 burpees