5
Mar
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