9-1-20 Goodie Bag

Announcements

Happy Birthday, Troy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Easy Run

then

30sec ea:

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Arch Hold

Box Step-ups (Lower Box)

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups (Higher Box)

Mobility

Warm-up (No Measure)

30sec ea:

Childs Pose on Box

Up Dog

Pike Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Workout Weight:

100 Meter Run

3cal Row

5 Toes to Bar

50m Sandbag Run

5 Sandbag Box Step-ups

Metcon

Metcon (Time)

For Time:

800m Run

50/35 Calorie Row

40 Toes to Bar

200m Sand Bag Run (40/25)

40 Sand Bag Box Step-ups (40/25) (24″/20″)

50/35 Calorie Row

800m Run