12/7/17 Dirty 30 – CrossFit Grail
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12/7/17 Dirty 30

6
Dec

12/7/17 Dirty 30

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

10 Jumping Jacks

10 Straight Arm Jacks

10 Active Spidermans

10 Active Samson

10 Push-up to Down Dog

10 Air Squats

5 Inch Worms

Metcon

Metcon (Time)

For Time:

30 Box Jumps 24/20″

30 Chest to Bar Pull-ups

30 Kettlebell Swings 53/35#

30 Front Squats 115/80#

30 Toes to Bar

30 Push Press 115/80#

30 Deadlifts 115/80#

30 Wall Balls 20/14#

30 Burpees

30 Double Unders

Cool Down

Metcon (No Measure)

Mobility/Stretching

Barbell: quads and IT band

Lacrosse ball: shoulders, traps, teres minor, TFL

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