6-17-21 OH. OHHHHHHHH!?!


6-17-21 OH. OHHHHHHHH!?!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Run 200m

10 Shoulder Taps

10 Active Spiderman

10 Body Weight Good Mornings

Run 200m

10 Hollow Rocks

10 Supermans

10 Squat Therapy Reps

Warm-up (No Measure)

Movement Prep:

Ring Dip:

:20 Ring Support Hold at top

:20 Ring Support Hold at bottom

3 x :5 Negative Ring Dips

3 x :3 Negative w/ Pause at the bottom (feet off the ground if possible. Feet can make contact with the ground if needed).

3 x 3 Strict Ring Dips

*Athletes can use bands if needed or switch to boxes


Kettlebell Swings:

5 KB Deadlift

5 KB Romanian Deadlift

5 KB Russian Swings

5 KB Swings


Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

5 Ring Dips

7 KB Swings

25m KB Goblet Carry


Metcon (Time)

4 Rounds For Time:

10 Ring Dips

20 Kettlebell Swings (53/35#)

200m KB Goblet Carry (53/35#)
*Score = Time it takes to complete the workout

Cool Down

Metcon (No Measure)

200m Group Walk

then….30sec ea

Tricep Stretch on Rig, ea side

Child’s Pose w/Lat Stretch, ea side