13
Jan
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