7-8-20 Dirty Thirty

Announcements

Happy Birthday, Cathie!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Child’s Pose on Kettlebell: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weights:

3 Box Jumps

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wallballs

3 Burpees

3 Double Unders

Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders
“Dirty 30” is a long grind of a workout that includes a little bit of everything

We expect the 300 total reps to take between 20-30 minutes to complete