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″