6-11-19 Waterlogged

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Spiderman and Reach, 60 sec

Cradle Stretch

Moderate Row

Active Samson, 60 sec

Push-up to Down Dog

Faster Row

Hamstring Scoops

Straight Legged Inchworms

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose on Box (1 Min/Side)

Child’s Pose on Box (1 Min)

Warm-up (No Measure)

Dumbbell Warm-up:

*Each Side (With 1 Light Dumbbell): *

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

*Rest*

6 Alternating DB Snatches

Burpee Box Jump Warm-up:

3 Burpees

3 Step-ups, ea leg

3 Box Jumps

3 Burpee Box Jumps

Metcon

Metcon (No Measure)

Workout Rehearsal:

100 Meter Row

6 Dumbbell Snatches

3 Burpee Box Jumps

Metcon (Time)

For time:

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches 35/25#

15 Burpee Box Jumps 24/20″

20 Dumbbell Snatches 35/25#

10 Burpee Box Jumps 24/20″

10 Dumbbell Snatches 35/25#

5 Burpee Box Jumps 24/20″
RX+: 50/35#, 30/24″