12-16-20 Head Spin

15
Dec

12-16-20 Head Spin

Announcements

Where is the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min ea:

Easy Single Unders

Down Dog

Side Plank (30sec ea side)

40sec ea:

Quick Single Unders

Down Dog

Side Plank (20sec ea side)

20 sec ea:

20 Seconds High Single Unders

20 Seconds Down Dog

20 Seconds Side Plank (10sec ea side)

Mobility

Warm-up (No Measure)

1min ea:

Child’s Pose on Dumbbell

Dumbbell Assisted Straddle Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

10 Double Unders

6 Single Dumbbell Hang Clean and Jerks (3 Each Side)

2 Side Plank Reach Throughs, ea side

Metcon (Time)

For Time:

100 Double Unders

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

80 Double Unders

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

60 Double Unders

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

40 Double Unders

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

20 Double Unders

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

After Each Round:

10 Side Plank Reach Throughs, ea side
After each set of dumbbell hang clean and jerks is over, we’ll complete 10 Side Plank Reach Throughs on each side. This happens 5 times during the workout.

Athletes may use Kettlebells (Rx 44/26#) if we run out of DB.