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