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#