11-30-18 Dirty 30

Announcements

Grab your 12 Days of Grail Challenge sheets! Starts Monday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Single Unders

Active Spidermans

Med ball Deadlifts

Double Unders

Push-up to Down Dog

Med ball Front Squats

Med ball Push Press

Slow burpees

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Warm-up (No Measure)

Movement Prep:

2 Rounds, empty barbell then workout weight:

2 Pausing Front Squats

2 Front Squats

3 Strict Press

3 Push Press

5 Deadlifts

Kettlebell Swings:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Box Jumps:

4 Step-ups

4 Box Jumps

Pull-ups/Toes to Bar:

10 Scap Pull-ups

10 Kip Swings

3 Strict Pull-ups (Ring Rows)

3 Kipping/Butterfly Pull-ups

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

3 Box Jumps

3 Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wall Balls

3 Burpees

3 Double Unders

Metcon (Time)

For Time:

30 Box Jumps 24/20″

30 Pull-ups

30 Kettlebell Swings 53/35#

30 Front Squats 95/65#

30 Toes to Bar

30 Push Press 95/65#

30 Deadlifts 95/65#

30 Wall Balls 20/14#

30 Burpees

30 Double Unders
RX+: Chest to bar pull-ups, 115/80#