Ballroom

12
Feb

Ballroom

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Line Drills

Quad Stretch

High Knees

Active Spiderman

Active Samson

Inchworm + Push-up

Cradle Stretch

Bear Crawl

Straight Leg Bear Crawl

Warm-up (No Measure)

Movement Specific Warm-up

10 Air Squats (no weight)

10 Slam Ball Push Press

10 Slam Ball Air Squats

5 Slam Balls

5 Wall Ball

Weightlifting

Back Squat (3 sets of 5)

We have the option to stay at the same challenging weight across here or increase loading with each set

Athletes should take 3-5 warmup sets before beginning their first working set of the day

Metcon

Metcon (No Measure)

Rehearsal

5 Slam Balls

5 Wallballs

Metcon (Time)

27-21-15-9:

Slam Balls (30/20)

Wallballs (20/14)
Rx+ Slam ball 40/30#