4-13-21 Rent


4-13-21 Rent

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds Each:

Easy Row

Squats to Medicine Ball

Push-up to Down Dog

Arch Hold

Moderate Row

Squats w/ Arms overhead

Hollow Hold

Straight Leg Sit-ups

Faster Row

Dumbbell Goblet Squats

Medicine Ball Deadlifts

Medicine Ball Strict Press

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

5 Kip Swings

10 Second Hollow Hold + 10 Second Arch Hold on Bar

3 Knees to Chest

3 Toes to Bar


Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100 Meter Row

5 Wallballs

10 Alternating Dumbbell Power Snatches

5 Toes to Bar


Metcon (Time)

3 Rounds For Time [30 Minute Cap]:

500/400 Meter Row

30 Wallballs (20/14)

20 Alternating Dumbbell Power Snatches (50/35)

10 Toes to Bar
If short on rowers, stagger athletes by 3 minutes