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