Stairmaster

23
Jan

Stairmaster

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Reverse Lunges

45 Seconds

Moderate Row

Active Spidermans

Air Squats

30 Seconds

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press (Hold Each Side of the Rubber)

Mobility

Warm-up (No Measure)

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Technique

Metcon (No Measure)

Dumbbell Snatch

*Each Side With Lighter Weight: *

3 Deadlifts

3 High Pulls

3 Push Press

3 Dumbbell Snatches

*With Workout Weight: *

4 Alternating Dumbbell Snatches

Metcon

Metcon (No Measure)

4 Calorie Row

4 Dumbbell Box Step-ups

4 Alternating Dumbbell Snatches

4 Wallballs
*Performed With Workout Weight* 50/35#

Metcon (Time)

30-20-10:

Row Calories

Alternating Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)
Rx+ 70/53

Core Down

Metcon (No Measure)

3 Sets

10 GHD SItups

30 second plank
Xtra Credit