9-20-19 Double Fist
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
Rowing + Stretching:
300 Meter Easy Row
1 Minute of Down Dog
200 Meter Moderate Row
45 Seconds of Up Dog
100 Meter Faster Row
30 Seconds of Active Divebombers
Warm-up (No Measure)
Dumbbell Warm-up:
*Completed with light dumbbell, each side*
5 Romanian Deadlifts
5 Dumbell Russian Swings
5 Dumbbell Hang Cleans
5 Strict Press & Reach
5 Pausing Waiter Squats
Warm-up (No Measure)
Mobility / Stretching:
Couch Stretch (1 Min/Side)
Overhead Stretch on Wall (1 Min)
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Row
Into…
3-2-1
Dumbbell Squats
Single Arm Dumbbell Push Press, ea side
*Build to Workout Weight *
3-2-1
Dumbbell Squats
Single Arm Dumbbell Push Press, ea side
Metcon (Time)
For Time:
500 Meter Row
12-9-6:
Dumbbell Squats
Single Arm Dumbbell Push Press, ea side
1000 Meter Row
Dumbbell Squats
Single Arm Dumbbell Push Press, ea side
500 Meter Row
Dumbbell: 35/25#
RX+: 50/35#