8-21-20 DB Double DT


8-21-20 DB Double DT


Happy Birthday, Sarah!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds Each

Plate Hops

Glute Bridges

Down Dog

Russian Baby Makers

Plate Romanian Deadlifts

Glute Bridges (Feet on Plate)

Shoulder Taps

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Push-up to Down Dog

Forward Lunges


Warm-up (No Measure)

Banded Hip Flexor Stretch: 1 minute per side

Banded Shoulder and Tricep Stretch: 1 minute per side


Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

(All right side, then all left side)

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon (Time)

10 Rounds For Time (20min Cap):

12 Single DB Deadlifts (50/35)

9 Single DB Hang Power Cleans

6 Single DB Push Jerks
Perform a full round (12-9-6) with one arm, then switch for the next round

5 total rounds right side, 5 total rounds left side