9-2-20 Catch & Release


9-2-20 Catch & Release

CrossFit Grail – CrossFit


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


Warm-up (No Measure)

Wrist Stretch, 40sec ea direction

Overhead Stretch on Wall, 1min


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 (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