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