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
To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5