1-7-21 Cap and Gown

6
Jan

1-7-21 Cap and Gown

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Row (Increasing Intensity Each Round)

30 Seconds Inchworm to Push-up

30 Seconds Shoulder Taps

Mobility

Warm-up (No Measure)

Pigeon Pose: 1 Minute Each Side

Table Top Stretch: 45 Seconds

Warm-up

Warm-up (No Measure)

Movement Prep:

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

10 Hand Releases (No Push-ups)

5 Hand Release Push-ups

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

8 AbMat Sit-ups

6 Russian Kettlebell Swings

4 Hand Release Push-ups

250 Meter Row

Metcon (Time)

5 Rounds For Time [30 Minute Cap]:

40 AbMat Sit-ups

30 Russian Kettlebell Swings (53/35)

20 Hand Release Push-ups

500/400M Row

Rx+ 70/53
We’ll cap the workout at 30 minutes total, or 6 minutes average per round