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