5-13-21 Dumbbell JT

12
May

5-13-21 Dumbbell JT

Announcements

Happy Birthday, Rachel!
PairUp ThrowDown Challenge-May 22

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Straight Leg Sit Ups

Front Plank on Hands

then…3 Rounds: :10 On :10 Off Ring Support Hold

then…3 Rounds: :20 On :10 Off

Round 1: PVC Strict Presses

Round 2: Jumping Ring Dips

Round 3: PVC Floor Presses

Mobility

Warm-up (No Measure)

45sec ea:

Chest Stretch on Floor, ea side

Dumbbell Assisted Straddle Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight

4 DB Z Press

4 Ring Dips

4 DB Push-Ups

Metcon

Metcon (Time)

For Time:

21-15-9-6

DB Z Press (35/25)

Strict Ring Dip

DB Deficit Push-Up (hand on DB’s)

Metcon

Metcon (Time)

After Burner For Time:

400m Farmer Carry (same weight as workout)

200m Run

Cool Down

Metcon (No Measure)

If time allows or on your own:

40sec ea:

Table Top Stretch

Pec Stretch On Wall, ea side