9-2-20 Catch & Release
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30sec ea:
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15sec ea)
Push-up to Down Dog
Mobility
Warm-up (No Measure)
Wrist Stretch, 40sec ea direction
Overhead Stretch on Wall, 1min
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
With Workout Weight:
3 Double Dumbbell Front Rack Lunge, ea leg
3 Calorie Row
3 Double Dumbbell Push Press*
3 Double Dumbbell Deadlifts
*For Rx+: 3 Handstand Push-Ups
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
16 Double Dumbbell* Front Rack Lunge (50/35)
21/15 Calorie Row
12 Double Dumbbell* Push Press (50/35)
9 Double Dumbbell* Deadlifts (50/35)
*May use Dumbbells or Kettlebells
Rx+ 12 Handstand push-ups vs. push press
After completing the 4 stations, rest with whatever time remains until the next window begins
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
Your score is the slowest of the 5 rounds