Water Weight


Water Weight

CrossFit Grail – CrossFit


Warm-up (No Measure)

1 Minute

Jumping Jacks

Active Samson

PVC Pass Throughs

45 Seconds

High Knees in place

Active Spidermans

PVC Overhead Squats

30 Seconds

Squat Jumps

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

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)

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side


Metcon (No Measure)


6 Overhead Squats

3 Chest to Bar Pull-ups

10 Mountain Climbers

3 Burpee Box Jumps

Metcon (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

50 Mountain Climbers

15 Burpee Box Jumps (24/20)
Rx+ 95/65#, 30/24″

Use Mats as appropriate

For this workout we will be using the version of mountain climbers that place the foot under the body for each placement. Each leg represents 1 rep.