1
Oct
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