4-21-21 Rugrats Gone Wild

20
Apr

4-21-21 Rugrats Gone Wild

Announcements

Cheer on the Grail ladies at Festivus this Saturday at CrossFit Loop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row Game – 4 attempts:

ROWLING



in between attempts, 30sec of:

1. Samson Stretch

2. Down Dog to Push Up

3. Bottom of Squat Hold

4. Double DB Strict Press (15sec) + Double DB Romanian Deadlift (15sec)

Warm-up (No Measure)

10 Box Step Up & Over

6 Box Jumps

6 Box Jump Overs

then…with lighter dumbbells

3 sets of 5 reps as a group*

Double Dumbbell Front Squat
1. 3 sec pause at bottom

2. 1 sec pause at bottom

3. regular db front squat

*Rest 10sec between sets

Metcon

Metcon (No Measure)

Practice Round – Rehearsal:

6 Box Jump Overs

8 Double DB Front Squats

10/8 Calorie Row

Metcon

Metcon (Time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (35/25#)

12 Calorie Row

Rx+ 50/35
Aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

If short on rowers consider staggering by 1 minute.

Score: add up the total time it takes to complete a round. For example:

R#1: 1:45 + R#2: 1:50 + R#3: 1:50 + R#4: 1:45 + R#5: 1:40 = Total Time: 8:50 (Score)

Cool Down

Metcon (No Measure)

If time allows or do on your own – 30sec ea:

Pigeon on the box, ea side

Child’s Pose on the box

Static Calf Stretch, ea side

Peeling Cobra’s