10-16-20 Door Dash

15
Oct

10-16-20 Door Dash

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Mobility

Warm-up (No Measure)

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weights:

100 Meter Run

4 Single Arm Dumbbell Hang Clean and Jerks (2 Each Side)

100 Meter Sand Bag Run

4 Chest to Bar Pull-ups

Metcon (Time)

For Time:

600 Meter Run

50 Single Arm Dumbbell Hang Clean and Jerks (50/35)

400 Meter Sand Bag Run (40/25)

30 Chest to Bar Pull-ups

400 Meter Sand Bag Run (40/25)

50 Single Arm Dumbbell Hang Clean and Jerks (50/35)

600 Meter Run

30 Minute time cap

For the single arm hang clean and jerk, you will:

Swing the bell between the legs like a kettlebell, Push press or push jerk the weight overhead. Switch arms however you see fit (Every 1, 3, 5…)