Flinstones

7
Jan

Flinstones

Announcements

Reserve your spot in the 2020 Nutrition Reboot Challenge – deadline January 9!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Slow Air Squats

Medicine Ball Deadlifts

Moderate Row

Active Samson

Medicine Ball Squats

Faster Row

Active Spidermans

Medicine Ball Slams

10 Front Squats

5 Push Press

5 Wallballs

10 Scap Pull-ups

5 Kip Swings

5 Straight Arm Press Downs (See the Elbows)

3 Knees to Chest

3 Toes to Bar

Mobility

Warm-up (No Measure)

Child’s Pose on Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Technique

Warm-up (No Measure)

*Each Arm With Lighter Weight:*

5 Deadlifts

5 High Pulls

5 Push Jerks

5 Dumbbell Snatches

*With Workout Weight:*

3 Push Jerks (Each Arm)

6 Alternating Dumbbell Snatches

Metcon

Metcon (No Measure)

1 Round Rehearsal

4 Wallballs (20/14)

4 Calorie Row

4 Toes to Bar

4 Dumbbell Snatches (50/35)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Row

30 Toes to Bar

20 Dumbbell Snatches (50/35)
RX+ 70/50