Part Time


Part Time


Happy Birthday, David C & Erik G!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Row

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Row

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

Body Positions


Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

Warmup Performed With Single Light Dumbbell


Warm-up (No Measure)

Couch Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side


Metcon (No Measure)


With Lighter Weight:

6 Burpees Over Dumbbell

6 Chin Over Bar Pull-ups

6 Alternating Dumbbell Snatches

6 Calorie Row

With Workout Weight:

4 Burpees Over Dumbbell

4 Chest to Bar Pull-ups

4 Alternating Dumbbell Snatches (Workout Weight)

4 Calorie Row

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

21/15 Calorie Row

Rx+ 70/50

If short on rowers, stagger heats by 2 minutes