8-9-19 Shake Weight

8
Aug

8-9-19 Shake Weight

Announcements

FUNNY / MOTIVATIONAL T-SHIRT WEEK
August 12-17

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Single Dumbbell Russian Swing

Jumping Jacks

Sit-ups

Down Dog Hold

Single Dumbbell Push Press (Right)

Lateral Hops Over Dumbbell

Hollow Rocks

Up Dog Hold

Single Dumbbell Push Press (Left)

Forward & Back Hops Over Dumbbell

Superman Rocks

Down Dog Hold

Up Dog Hold

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

5 Knees Up

5 Knees to Chest

3 Toes to Bar

*Right Arm, Then Left with Lighter Weight: *

3 Deadlifts

3 High Pulls

3 Strict Presses

3 Dumbbell Snatches

Metcon

Metcon (No Measure)

Workout Rehearsal:

100 Meter Run

6 Toes to Bar

6 Dumbbell Snatches

Metcon (Time)

3 Rounds for Time:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches 35/25#
RX+: 50/35#