24
Sep
9-25-20 21 Savage
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Easy Row
30 Seconds Each
With Single Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
Weightlifting
Back Squat (Heavy 7-5-3)
Metcon
Metcon (No Measure)
With Workout Dumbbells:
5 Calorie Row
4 Double Dumbbell Front Squats
3 Double Dumbbell Push Press
2 Double Dumbbell Hang Clusters
Metcon (Time)
For Time:
Buy-In: 90/60 Calorie Row
Directly Into…
21 Double Dumbbell Front Squats (35/25)
21 Double Dumbbell Push Presses (35/25)
21 Double Dumbbell Hang Clusters (35/25)
Rx+ 50/35
Utilize KB to sub for Dumbbell