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