2-4-21 Heads or Tails

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each

Easy Row

Single Unders

Inchworm to Push-ups

Air Squats with hands overhead

PVC Pass Throughs

PVC Hollow/Arch Hold (30 Seconds Each)

Mobility

Warm-up (No Measure)

45sec ea:

Pec Stretch on Rig, ea side

Table Top Stretch

Overhead Stretch on Wall

Metcon

Metcon (No Measure)

Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Pull-ups

5 Pausing Push-ups (1sec at Top)

1min Double Under Practice

then….

with light dumbbell, ea side

5 DB Deadlifts

5 DB Hang High Pulls

then…

10 DB Hang Power Alternating Snatches

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weights:

100 Meter Row

2 Pull Up

3 Push Ups

4 Air Squats

5 Double Unders

6 Dumbbell Hang Power Alternating Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

Buy-In: 1500/1200M Row

~

Time Remaining for Max Rounds:

1 Round of “Cindy”

30 Double Unders

10 Alternating Dumbbell Hang PowerSnatches (50/35)

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats