12-15-20 Chasin’ Waterfalls

14
Dec

12-15-20 Chasin’ Waterfalls

Announcements

Where is the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds Each

Easy Row

Active Samson

Air Squats to Medicine Ball

Moderate Row

Active Spidermans

Medicine Ball Wood Chops, 20sec ea side

Faster Row

Push-up to Down Dog

Leg Lifts Over Medicine Ball

Gymnastics

Metcon (No Measure)

Pull-Up Strength:

3 sets:

30sec Plank Shoulder Taps

20 Banded Face Pulls

Supinated* Grip Static Hang for as many seconds as possible

then….

20 Reverse Snow Angels
*Supinated – chin-up position, palms towards you

Mobility

Warm-up (No Measure)

40sec ea:

Up Dog

Ankle Stretch with Medicine Ball, ea side

Squat Hold with Medicine Ball

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

8 Calorie Row

8 Wallballs

8 AbMat Sit-ups

Metcon (Time)

4 Rounds For Time:

30/24 Calorie Row

30 Wallballs (20/14)

30 AbMat Sit-ups