3-12-19 Road Rash


3-12-19 Road Rash

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

2 Min Easy Row then…

30 Seconds Each:

Active Samson, ea side

Single Arm Dumbbell Deadlifts, ea side

Active Spidermans, ea side

Dumbbell Russian Swings

Push-up to Down Dog

Single Arm Dumbbell Strict Presses, ea side

Warm-up (No Measure)

Mobility / Stretching:

Lat Stretch on Post: 45 Seconds Each Side

Dead Hang: 30 Seconds

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

3 Hang Cleans (Each Side)

3 Push Presses (Each Side)

3 Hang Clean and Jerks (Each Side)

3 Single Arm DB Deadlifts (Each Side)

3 High Pulls (Each Side)

6 Alternating Dumbbell Snatches


Metcon (No Measure)

Workout Rehearsal:

1 Round

2 Hang Clean and Jerks (left)

2 Hang Clean and Jerks (right)

4 Alt DB Snatches

4 Toes to Bar

4 Calorie Row

Metcon (Time)

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean and Jerk (Left Arm) 35/25#

5 Dumbbell Hang Clean and Jerk (Right Arm) 35/25#

10 Alternating Dumbbell Power Snatches 35/25#

10 Toes to Bar

15/10 Calorie Row
RX+: 50/35#