7-21-20 Woodworker

20
Jul

7-21-20 Woodworker

Announcements

Happy Birthday, Missy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row Warmup

2 Minute Row

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds Each

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Mobility

Warm-up (No Measure)

Ankle Rocks on Box: 40 Seconds Each Side

Pigeon Pose on Box: 40 Seconds Each Side

Metcon

Metcon (No Measure)

Practice Round

1 Round

15 Double Unders

5 Calorie Row

5 Burpee Box Jumps

5 Calorie Row

15 Double Unders

Metcon (Time)

For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders
150 Singles (1.5x)

20min CAP