12-17-20 Name Forecast
Announcements
Where is the Grail Elf?
Happy Birthday, Coach Ryan!
Grab your Grail ornament from the Grail tree before they are gone!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Increasing Intensity:
50sec Easy Row
40sec Moderate Row
30sec Moderate-Fast Row
then 30 sec ea….
Active Spidermans
Lateral Hops Over Barbell
Russian Baby Makers
Lateral Hops Over Barbell
Slow Burpees
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)
45sec ea:
Alternating Twisted Cross
Front Rack Stretch
Forearm / Wrist Stretch
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
With First Round Weight:
5 Calorie Row
5 Power Snatches
5 Lateral Bar Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Lateral Bar Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Lateral Bar Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Lateral Bar Burpees