10-15-20 Up & Under

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds – 30 Sec ea

Single Unders

Push-up to Down Dog

Active Spiderman

Banded Single Arm Rows (15 Seconds Each)

Banded Good Mornings

Banded Pull Aparts

Warm-up

Warm-up (No Measure)

10 Slow Squats – 3sec down, 3 sec up

Bottom of Squat Hold, 1min

Banded Monster Walks – forward & back

Banded Monster Walks – lateral ea direction
Squat hold – rock back and forth, alternate knee push out with elbows

Monster Walks in lane

Mobility

Warm-up (No Measure)

Pec Stretch on Rig: 1 Minute (Each Side)

Overhead Stretch on Wall: 1 Minute

Weightlifting

Back Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

Rehearsal

2 Strict Ring Dips

2 Strict Pull-ups

10 Double Unders

Metcon (AMRAP – Reps)

AMRAP 9:

3 Strict Ring Dips

3 Strict Pull-ups

30 Double Unders

6 Strict Ring Dips

6 Strict Pull-ups

30 Double Unders

…

[Climb By 3 Reps Each Round]

The score at the end of the 9 minutes is the total number of reps completed:

Finish Round of 3’s: 36

Finish Round of 6’s: 78

Finish Round of 9’s: 126

Finish Round of 12’s: 180

Finish Round of 15’s: 240

Finish Round of 18’s: 306