7-20-20 Hurricane


7-20-20 Hurricane


Happy Birthday, Missy!

CrossFit Grail – CrossFit


Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side


Metcon (No Measure)

Practice Round

1 Round

With Lighter Weight:

200 Meter Run

6 Power Cleans

1 Round

With Workout Weight:

100 Meter Run

4 Power Cleans

Metcon (Time)

3 Rounds For Time:

800 Meter Run

21 Power Cleans (135/85)

RX+ 155/105
25min CAP