10-29-20 Pardon the Interruption

28
Oct

10-29-20 Pardon the Interruption

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 1min ea

Row (Faster in 2nd Round)

Glute Bridges

Active Samson + Air Squat

Banded Monster Walk ‘Squares’
*Monster Walks – in a square, 30sec ea direction

(right, forward, left, back – then reverse direction)

Weightlifting

Back Squat (Max Back Squat)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

7 Calorie Row

7 Kettlebell Swings

7 AbMat Sit-ups

Metcon

Metcon (Calories)

AMRAP 16:

Max Calorie Row

[On the 0:00]: 21 Kettlebell Swings (53/35)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings (53/35)

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings (53/35)

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings (53/35)

[On the 14:00]: 21 AbMat Sit-ups
The goal of this 16 minute piece is to accumulate max calories on the rower

This progress will be interrupted by other movements that take place every 2 minutes

After completing the 21 reps of swings or sit-ups, you’ll transition back to the rower until the next round begins

This format will work out to around 1 minute on the rower for each round

Your score at the end of the workout is total calories completed on the rower