iMAX

16
Feb

iMAX

Announcements

Happy Birthday, Paul!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds each:

Box Step-ups

Slamball Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Jerk (Heavy Set of 2)

2 Second Pause in Dip & Catch

Metcon

Metcon (No Measure)

Performed with Opening Push Jerk Weight

5 Slamballs

4 Box Jump Overs

3 Push Jerks

Metcon (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk
Over the 5 rounds on we’ll build to a heavy set of 5, which will be our score for the day

After completing the 15-10-5, you’ll rest until the next round begins

Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00