10-13-20

12
Oct

10-13-20

Announcements

Happy Birthday, Anita!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

300M Run

2 Minute Row

1 Minute Single Unders

1 Minute AbMat Sit-ups

Mobility

Warm-up (No Measure)

Banded Hamstring Stretch: 1 Minute Each Side

Banded Pass Throughs: 45 Seconds

Metcon

Metcon (No Measure)

Rehearsal

100M Run

150 Meter Row

10 Double Unders

5 Toes to Bar

Metcon (Time)

For Time:

800M Run

2,000 Meter Row

100 Double Unders

50 Toes to Bar

Rx+ 1200M Run

If you’re short on machines, stagger heats by 6-8 minutes or start some athletes on Row