Air Fryer


Air Fryer


Happy Birthday, David C & Erik G!

CrossFit Grail – CrossFit


Warm-up (No Measure)

1 Minute

Active Samson

Glute Bridges

Plate Hops

40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

Warmup Peformed with 10# or 15# Plate

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)

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute


Power Clean & Jerk (Build to a heavy single)

Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean


Metcon (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (115/75)

Rx+ 135/95