Dumbledore

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

High Knees

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

But Kickers

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Jumping Jacks

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Warm-up (No Measure)

Each Side With Lighter Dumbbell:

5 Hang Power Cleans

5 Push Jerks

5 Hang Clean and Jerks

Mobility

Warm-up (No Measure)

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Weightlifting

Back Squat (Heavy set of 3)

Metcon

Metcon (Time)

For Time:

800M Run

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

30 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

800M Run

Rx+ 70/50