1-14-21 Hot-N-Ready

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Performed with Light Dumbbell:

Easy Row

Single Dumbbell Romanian Deadlifts, ea side

Active Samson

Moderate Row

Single Dumbbell Strict Press, ea side

Active Spidermans

Faster Row

Single Dumbbell Goblet Squats

Push-up to Down Dog

Mobility

Warm-up (No Measure)

1min ea:

Pigeon Pose, ea side

Dumbbell Ankle Stretch, ea side

Dumbbell Assisted Straddle Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

4 Single Dumbbell Power Snatches (2 Each Side)

4 Front Squats

4 Calorie Row

Metcon (AMRAP – Reps)

5 Rounds For Reps:

1 Minute Max Single Dumbbell Power Snatches (50/35)

1 Minute Max Single Dumbbell Front Squats (50/35)

1 Minute Max Calorie Row

1 Minute Rest

Rx+ 70/50#
We’ll work for 3 minutes and rest for 1 in this 5 round workout