10-14-20 Litter Box
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Easy Row
30 Seconds Each
Active Spiderman
Russian Baby Maker
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 45 Seconds (Each Side)
Dumbbell Squat Hold: 1 Minute
Metcon
Metcon (No Measure)
Rehearsal
With Workout Weights:
3 Burpee Box Jumps
3 Double Dumbbell Front Squats
6 Double Dumbbell Deadlifts
6 Calorie Row
Metcon (Time)
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
12 Double Dumbbell Deadlifts (50’s/35’s)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
12 Double Dumbbell Deadlifts (50’s/35’s)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
12 Double Dumbbell Deadlifts (50’s/35’s)
Rx+ 70/50 DB, Box 24/30″
If you’re short on rowers, stagger heats by 5 minutes