2-10-21 4th Down

9
Feb

2-10-21 4th Down

Announcements

Anti- Valentine’s Day Partner WOD this Saturday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Easy Row

then

30 Seconds Each:

Squats with hands up

Dumbbell Goblet Squats

Down Dog

Single Dumbbell Deadlifts, 15 sec ea side

Shoulder Taps

Single Dumbbell Strict Press, 15 sec ea side

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Mobility

Warm-up (No Measure)

Pigeon Pose + Lat Reach, 2min ea side

Dumbbell Assisted Straddle Stretch, 1 min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weights:

6 Calorie Row

6 Alternating Dumbbell Snatches

6 Thrusters

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches (50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

The score for each AMRAP is the total reps completed

The final score will be your reps from each round added together