12
Jul
7-13-20 Layup
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Easy Single Unders
Down Dog
Quick Single Unders
Active Samson
High Single Unders
Push-up to Down Dog
Double Under Practice
Inchworms
20 Seconds Each
Performed with Light Medicine Ball:
Deadlifts
Foot Taps to Ball
Ground to Overhead
Squats to Med Ball
Squats with Medicine Ball
Russian Twists
Sit-ups
Mobility
Warm-up (No Measure)
Kettlebell Ankle Stretch: 30 Seconds Each Side
Child’s Pose on Ball: 30 Seconds
Squat Hold: 30 Seconds
Metcon
Metcon (No Measure)
Practice Round
1 Round
With Workout Weights:*
10 Double Unders
10 AbMat Sit-ups
5 Kettlebell Swings
5 Wallballs
Metcon (Time)
For time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
2:1 Single Unders