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