10-21-20 UFO

20
Oct

10-21-20 UFO

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes For Quality

250m Row

20 Bodyweight Reverse Lunges (10 Each Side)

100m Single Arm Farmers Carry (50 Meters Each)

Mobility

Warm-up (No Measure)

Couch Stretch: 1:30 Each Side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Sandbag:

5 Lunges, ea side

50m Sand Bag Run

5cal Row

Metcon

Metcon (Calories)

AMRAP 5:

60 Lunges

200m Sand Bag Run (40/25)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

30 Single Front Rack Dumbbell Lunges (50/35)

200m Sand Bag Run (40/25)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

15 Double Dumbbell Front Rack Lunges (50’s/35’s)

200m Sand Bag Run (40/25)

Max Calorie Row in Time Remaining

Lunges are forward lunges, not reverse
After completing the “buy-in” lunges and Sand Bag run, you’ll finish with max calories on the rower with whatever time remains

Your score for each round is the total number of calories accumulated

Your final score for the workout will be the calories from the 3 rounds added together

Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round