10-23-20 Big Drip

22
Oct

10-23-20 Big Drip

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Row

Hollow Hold

Single Arm Dumbbell Bent Over Rows (30sec ea side)

Row

Superman Hold

Single Arm Dumbbell Strict Press (30sec ea side)

Mobility

Warm-up (No Measure)

45sec ea side

3 Position Straddle Dumbell Stretch

Metcon

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

8 Burpees

4 Cal Row

4 Chest to Bar Pull-ups

4 Single Arm Dumbbell Snatches (2 Each Side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Burpees

16/12 Calorie Row

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (50/35#)

Rx+ 70/50