7
Jan
1-8-21 Hot & Bothered
Announcements
Happy Birthday, Tristan!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
Warm-up (No Measure)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
Weightlifting
Use mats
Deadlift (Heavy 6-4-2)
Metcon
Metcon (No Measure)
Rehearsal
6 Single Dumbbell Hang Clean and Jerks (3 Each)
4 Box Jumps
2 Deadlifts
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (35/25)
20 Box Jumps (24″/20″)
10 Deadlifts (205/125)
Rx+ 50 /35, 245/165
Use Mats as required