12-7-20 Shuffleboard

6
Dec

12-7-20 Shuffleboard

Announcements

Where is the Grail Elf?
Grail Virtual Holiday Party, Sat Dec 12, 6pm
Pre-order your New Grail T’s & Hoodies in the Pro Shop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meters Easy Run

2 Rounds 30 seconds each

PVC Overhead Squats

PVC Hollow Hold

Lateral Hops Over PVC Pipe

PVC Arch Hold

Warm-up (No Measure)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Pull-up Warmup (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 kipping Pull-ups

Warm-up (No Measure)

5 Front Squats

5 Push Press

5 Thrusters

5 Pausing Overhead Squats (3 Seconds in Bottom)

Metcon

Metcon (No Measure)

With Workout Weight:

3 Thrusters

3 Overhead Squats

3 Front Squats

100 Meter Run

3 Chest to Bar Pull-ups

3 Toes to Bar

3 Pull-ups

Metcon (Time)

For Time:

400 Meter Run

25 Thrusters (95/65)

25 Chest to Bar Pull-ups

400 Meter Run

25 Overhead Squats (95/65)

25 Toes to Bar

400 Meter Run

25 Front Squats (95/65)

25 Pull-ups