2-15-21 Devil in Disguise

Announcements

Happy Birthday, Kelly F!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each:

Box Step-ups

Active Samson

Active Spidermans

Inchworm to Push-up

Shoulder Taps

Arch Hold

Hollow Hold

Straight Leg Sit-ups

Slow Air Squats

Knuckle Drags

Warm-up (No Measure)

Back Squat Movement Prep

with band below knees, ea direction in lanes

Monster Walks Forward

Monster Walks Backward

Banded Lateral Walks

Weightlifting

Back Squat (Every 2 Minutes x 6 Sets: 3-3-3-2-2-1)

Warm-up

Warm-up (No Measure)

Movement Prep

10 Scap Pull-ups Video

5 Kip Swings

3 Strict Pull-ups

3 Kipping pull-ups

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Single Arm Devil Presses

4 Single Dumbbell Box Step-ups

4 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

10 Single Arm Devil Presses (50/35)

10 Single Dumbbell Box Step-ups (50/35) (24″/20″)

10 Pull-ups