10-2-20 Mirror Mirror

Announcements

Happy Birthday, Jackie ,Chris & Krishna!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Easy Run

2 Rounds Single DB 30 Sec:

3 sec Pausing Dumbbell Goblet Squats

Lateral Hops Over Dumbbell

Dumbell plank rows (Alternating)

Warrior Squats

Mobility

Warm-up (No Measure)

Dumbbell Ankle Stretch: 45sec ea side

Wrist Stretch: 60 seconds

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Workout Weights:

3 Dumbbell Squat Cleans

100 Meter Run

1 HSPU

Metcon

Metcon (Time)

For Time:

400m Run

21 Dumbbell Squat Cleans (50’s/35’s)

400m Run

10 HSPU

400m Run

21 Dumbbell Squat Cleans (50’s/35’s)

400 Meter Run