14
Feb
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