2-23-21 Kickstarter

22
Feb

2-23-21 Kickstarter

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

30 Seconds Each

Active Samson

Front Plank on Hands

Up Dog

Push-up Plank to Front Plank

Straight Leg Sit-ups

Shoulder Taps

Arch Hold

Inchworm to Push-up

Mobility

Warm-up (No Measure)

Pec Stretch on Wall or Rig: 40 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Metcon

Metcon (No Measure)

With Workout Weight:

100M Run

4 Single Arm Dumbbell Hang Clean and Jerks (2 Each)

4 AbMat Sit-ups

4 Hand Release Push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400M Run

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

30 AbMat Sit-ups

20 Hand Release Push-ups
DB Notes:

Switch arms every 5 reps

Swing the dumbbell between the legs for the hang clean, not outside the body

You can push press or push jerk the weight overhead