7-9-19 Hot Air


7-9-19 Hot Air


BINGO! Who has at least one Bingo?

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Spiderman and Reach, 60 sec

Air Squats with Hands Overhead

Moderate Row

Push-up to Down Dog

Slow PVC Overhead Squats

Faster Row


Jumping Air Squats

Warrior Squats

PVC Overhead Squat Hold

Pigeon Pose, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Snatch Warm-up:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches


Metcon (No Measure)

Workout Rehearsal:

1 Round, empty barbell or lighter weight:

10 Air Squats

5 Calorie Row

5 Power Snatches

1 Round, workout weight:

10 Air Squats

5 Calorie Row

3 Power Snatches

Metcon (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches 75/55#
Score is slowest round.

RX+: 115/85#


3 Power Snatch

3 Overhead Squats

3 Squat Snatches

Barbell: 135/95#