25
Dec
12-26-20 DAX
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
45 seconds each
Slow Single Unders
Active Spiderman
Active Samson
High Single Unders
Single Leg Glute Bridge (Switch Sides)
Double Unders
Air Squats
Frog Hops
Mobility
Warm-up (No Measure)
Calf Stretch on Rig 1 minute each side
Metcon
Metcon (No Measure)
Rehearsal
4 burpees
4 air squats
10 double unders
Metcon (AMRAP – Reps)
6 Rounds of:
1 minute of burpees
1 minute of air squats
1 minute double unders
1 minute rest