CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

3 Rounds, 20 Sec Each Side:

KB Romanian Deadlift

KB Push Press

KB Waiter Squat

Warm-up (No Measure)

Specific Activation:

2 Rounds:

5 “I” “T” and “W”

8 Push-ups

10 Arm Circles (FW/BW)

Skill Work/ Gymnastics

Metcon (Time)

Toes to Bar Skill Work

For time:

10 Sets of 30% of Max Reps
Each set must be unbroken. Rest as needed between sets. 10 min cap.

If you do not know your max, pick a number of reps you think you can hold for 10 sets.

Modifications: straight leg raises, knees to chest (heels above hip crease), knee raises, etc.


Metcon (No Measure)

Workout Rehearsal:

10 AbMat Sit-ups

100 Meter Run

Directly Into…

5 Kettlebell Swings

5 Calorie Row

Metcon (AMRAP – Reps)

In an 18 Minute Window:

5 Rounds:

20 Abmat Sit-ups

200m Run

Then max rounds of reps in remaining time:

15 KB Swings 53/35#

15/12 Calorie Row
RX+: 15 GHDs, 70/53#