6-18-20 Ground Ball


6-18-20 Ground Ball


Happy Birthday, Krista!
Happy Birthday, Wendy!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Line Drills – Outside if weather permits.

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Backward Shuffle (Each Way)
If weather does not permit, change to in place warmup movements 30 seconds each.

Warm-up (No Measure)

Slamball Warmup

30 Seconds Each

Romanian Deadlifts

Strict Press & Reach

Alternating Reverse Lunges

Front Squats


Warm-up (No Measure)

Banded 3-Way Shoulder: 30 Seconds Each Direction


Metcon (No Measure)


10 Slam Ball Lunges

5 Pull Ups

10 Slam Balls

Metcon (AMRAP – Rounds and Reps)


20 Slam Ball Forward Lunges

6 Pull-ups

15 Slam Balls (30/20)

6 Pull-ups

Rx+ 40/30

Use Mats as needed for Slam Balls
The score of today’s workout is total rounds and reps completed at the end of 18 minutes

Cool Down

Metcon (No Measure)

Lats Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side