4-27-21 Single Tasking…Kinda

26
Apr

4-27-21 Single Tasking…Kinda

Announcements

Happy Birthday, Coach Eric!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

10 Ankle Rocks, ea side

5 Active Samson + Air Squat, ea side

30 Mini Tuck Jumps

10 Single Dumbbell Overhead Press

10 Kang Squats (good morning to squat to stand)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Burpee Over Dumbbell

6 DB Box Step-Up

8 Single-Arm DB Hang Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-ups (35/25#) (24/20″)

12 Single-Arm Hang Dumbbell Clean & Jerk (35/25#)

Rx+ 50/35#

Cool Down

Metcon (No Measure)

1min ea: (if time allows)

Calf Stretch on Post/Box, 30sec ea side

Happy Baby

Figure 4 Stretch, 30sec ea side