7-29-20 Dirt Devil

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

Warm-up (No Measure)

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Warm-up (No Measure)

Pigeon Pose + Lat Reach: 1 Minute Each Side

Metcon

Metcon (No Measure)

Practice Round

With Workout Weight:

3 Devil’s Press

4 Over-and-Back Dumbbell Hops

5 Double Dumbbell Squats

Metcon (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (35/25)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (35/25)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (35/25)

Rx+ 50/35
You’ll complete the listed work for time and rest until the next 4-minute window begins

Record your time for each interval, as your final score is the slowest of the 5