1-6-21 Double Check

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