8-22-19 Double Header

21
Aug

8-22-19 Double Header

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Row

Single Unders

Single Arm DB Strict Press, ea side

Push up to Down Dog

Moderate Row

Double Unders

Single Arm DB Push Press, ea side

Banded Pull Aparts

Accessory

Metcon (No Measure)

3 sets for quality:

5 Earthquake Bar Press

8 Ring Dips

10 Tempo DB Bench Press
Modifications: Use bands for ring dips or dips from boxes

Metcon

Metcon (No Measure)

Workout Rehearsal:

100m Row

10 Double-Unders

10 AbMat Sit-Ups

Metcon (Time)

For Time:

Buy-In: 750m Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out: 750m Row
RX+:

100-80-60-40-20 DUs

30-25-20-15-10 GHDs