12-9-20 Drift Away

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each

Easy Row

Active Samson

Push-up to Down Dog

Dumbbell Glute Bridges (Bell on Hips)

Single Dumbbell Strict Press (30 Seconds Each)

Mobility

Warm-up (No Measure)

Dumbbell Assisted Straddle Stretch: 1 Minute

Single Arm Lat Stretch on Rig: 30 Seconds Each Side

Gymnastics

Metcon (No Measure)

Pull-up Strength:

10 Scap Pull-ups

20 Banded Lat Pull Downs

Single-Arm (Foot Supported) Static Hang, 30sec ea side

then….

2 sets*

5 Pronated Negatives, 3-5 seconds

10 Single Arm Tempo DB Row, ea side
*Do one set of negatives, then 1 set of DB Rows and repeat for 2 sets

Pronated: palms facing away (pull-up position)

Tempo Row: 1sec up, 3 sec down, with a challenging weight

Metcon

Metcon (No Measure)

Movement Prep – each side with lighter weight

10 Reverse Lunges

5 DB Hang Cleans

5 DB Strict Press

3 DB Hang Cleans

3 DB Push Jerks

Then…with empty barbell

5 Romanian Deadlift

5 Deadlift

Metcon

Metcon (No Measure)

1 Round

With Workout Weight:

4 Calorie Row

4 Single Dumbbell Hang Clean and Jerks

4 Single Dumbbell Reverse Lunges

4 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50/35 Calorie Row

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

50 Single Dumbbell Reverse Lunges (50/35)

50 Deadlifts (185/125)

Rx+ 205/145
Your score for the day is total rounds and reps completed