12-8-20 Miracle Grow

7
Dec

12-8-20 Miracle Grow

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

then….

30sec ea

PVC Pass Throughs

Easy Row

PVC Behind the Neck Strict Press

Easy Row

PVC Z-Press

Easy Row

PVC Strict Press

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Reverse Table Stretch: 1 Minute

Barbell Thoracic Opener: 90 Seconds

Weightlifting

Shoulder Press (Max Weight)

Metcon

Metcon (No Measure)

With Workout Weight:

100 Meter Run

3 Calorie Row

3 Strict Presses

Metcon (Time)

5 Rounds:

200 Meter Run

20/15 Calorie Row

9 Strict Presses (95/65)