8-20-19 Run DMC


8-20-19 Run DMC

CrossFit Grail – CrossFit


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 (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