8-20-19 Run DMC
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Active Samson, ea side
Child’s Pose
Banded Pass Throughs
Spiderman and Reach, ea side
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Pausing Glute Bridge
Warm-up (No Measure)
Dumbbell Warm-up:
*Complete with 1 Light Dumbbell*:
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press & Reach (Each Side)
5 Goblet Squats
Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups (C2B)
Complete with 1 Light Dumbbell:
*Right Arm, Then Left *
3 Deadlifts
3 High Pulls
3 Power Snatches
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Run
5 Pull-ups
100m Run
6 Dumbbell Snatches
Metcon (Time)
4 Rounds For Time:
200 Meter Run
10 Pull-ups
200 Meter Run
10 Dumbbell Snatches 35/25#
RX+: C2B, 50/35# DB