Opening Day


Opening Day

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (No Measure)

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side


Metcon (No Measure)

With Workout Weights & Heights:

3 Wallballs

3 Pull-ups

3 Thrusters

3 Box Jumps

3 Kettlebell Swings

Metcon (Time)


Wallballs (20/14)


Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
You’ll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)