10-2-20 Double Agent

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, 30sec ea

Row (Increasing Intensity)

Single Unders

Down Dog

Alternating Reverse Lunges

Mobility

Warm-up (No Measure)

30 sec ea side:

Drop Ankle Stretch

Pigeon Pose on Box

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weights:

100 Row

10 Double Unders

100 Meter Run

3 Russian Kettlebell Swings

3 Kettlebell Box Step overs

Metcon

Metcon (Time)

2 Rounds For Time

800M Row

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings (53/35)

10 Kettlebell Box Step overs (24″/20″)

Rx+ 70/53 KB
30min Time Cap