9-12-20 One Minute Wonder

11
Sep

9-12-20 One Minute Wonder

Announcements

Festivus Games – 9/19 @ CF Loop! Cheer on your fellow Grailers!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps. One partner works for one minute whilst the other rests for one minute.

KB swings

Push-Ups

Burpee box jump overs

Sit ups

Air squats
Partner A does KB swings, while partner B rests. Partner B then does KB swings while partner A rests.