10-1-19 30 Rock


10-1-19 30 Rock

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Down Dog Hold

Moderate Row

Up Dog Hold

Faster Row

Active Divebombers

Hollow Hold



Puppy Dog Pose (1 Min)

Child’s Pose (1 Min)

Warm-up (No Measure)

Movement Prep:

With a Light Kettlebell & Empty Barbell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

5 Barbell Strict Press

5 Barbell Push Press

10 Kip Swings

5 Knees to Chest

3 Toes to Bar

Skill Work/ Gymnastics

Metcon (No Measure)

You Pick Skill Work:

5 Sets of 30% Max Bar Muscle-ups

Or 5 Sets of 5 Strict Pull-ups (use bands if needed)
Can choose to work on bar muscle skills/transitions if you do not have bar muscle-ups yet.

10 minute cap.


Metcon (No Measure)

Workout rehearsal at workout weight:

5 Kettlebell Swings

5 Push Presses

5 Calorie Row

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)


30 Kettlebell Swings 53/35#

30 Push Presses 95/65#

21/15 Calorie Row

30 Toes to Bar
RX+: 70/53#, 115/85#