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