8
Oct
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