3-30-21 Full Court Press

29
Mar

3-30-21 Full Court Press

Announcements

Get your Team Points in Rise!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets For Quality:

Side Plank, 30sec ea side

Hollow Hold, 30sec

20 Shoulder Taps

10 Alternating Bird Dogs

5 Inchworm to Push-up

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

2 Dumbbell Z-Press

4 Single Dumbbell Floor Press (Each Side)

6 Weighted AbMat Sit-ups

8 Leg Lifts Over Dumbbell

Metcon

Metcon (Weight)

5 Rounds:

9 Single Dumbbell Z-Press (35/25)

15 Single Dumbbell Floor Press (35/25) (each side)

21 Weighted AbMat Sit-ups (35/25)

27 Leg Lifts Over Dumbbell

Rx+ 50/35

*Use Dumbbells or Kettlebells