6-17-20 Long Haul


6-17-20 Long Haul

CrossFit Grail – CrossFit


Warm-up (No Measure)

40 Seconds

100M Run

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

100M Run

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)

100M Run

Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

Performed with a Single Light Dumbbell

30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

Performed with Low Box

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction


Metcon (No Measure)


3 Push Press

6 Single Dumbbell Box Step-ups (3 Each Leg)

3 Burpees

100M Run

Metcon (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

600M Run

Box: 24/20

Dumbbell: 50/35

Rx+ 70/50