2-6-19 Rugrats


2-6-19 Rugrats


Happy Birthday, Jonathan B!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose on Box (1 Min/Side)

Ankle Stretch (0:30 Sec/Side)

Squat Hold (30 Sec)

Warm-up (No Measure)

Kettlebell Warm-up:

1 Round Each Side, With Light Kettlebell:

5 Deadlifts

5 Strict Press

5 Front Squats

5 Step Back Lunges, ea leg


5 Goblet Squats

Warm-up (No Measure)

Movement Prep:

3 Push-ups

3 Box Step-ups (Each Leg)

3 Box Jumps

3 Burpee Box Jump Overs


Metcon (No Measure)

Workout Rehearsal:

1 Round:

4 Burpee Box Jump Overs

5 Calorie Row

6 Goblet Squats

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 24/20″

12/9 Calorie Row

15 Goblet Squats 53/35#
RX+: Dumbbells in front rack position: 2 x 50’s/35’s

Score is slowest round.