5
Jan
1-6-21 Double Check
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Row Warmup
2 Minute Easy Row
30 Seconds Each
Single Unders
Lateral Squats
Single Unders
Air Squats (Tempo 3 seconds down)
Single Unders
Air Squats
Mobility
Warm-up (No Measure)
Couch Stretch: 45 Seconds Each Side
Dumbbell Ankle Stretch: 45 Seconds
Metcon
Metcon (No Measure)
Rehearsal
10 Double Unders
5 Calorie Row
3 Double DB Front Squats
Metcon (Time)
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
15 Double Dumbbell Front Squat (50/35)
RX+ 70/50
You’ll complete the 3 stations for time and rest with the time remaining
Rounds should take between 2-3 minutes to complete, leaving at least 1 minute of rest before starting the next round
Your final score will be the slowest of the 5 rounds