12-18-20 Side Effects


12-18-20 Side Effects


Where is the Grail Elf?
Grab your Grail ornament from the Grail tree before they are gone!

CrossFit Grail – CrossFit


Warm-up (No Measure)

2 Rounds, 30sec ea

Easy-Moderate Row

Inchworm to Push-up

Glute Bridge Walkouts

Kneeling Single Arm Dumbbell Strict Press (Each Side)
Performed with Lighter Dumbbell

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Single Arm Lat Stretch on Rig, 45sec ea side

Figure 4 Glute Stretch, 90sec ea side


Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weights:

3 Deadlifts

6 Double Dumbbell 1-Arm Push Press (3 Each)

3 Calorie Row

Metcon (Time)

5 Rounds For Time:

5 Deadlifts (245/165)

20 Double Dumbbell 1-Arm Push Press (50/35)

30/24 Calorie Row