10-3-20 Dream Team

2
Oct

10-3-20 Dream Team

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

2min Easy Row

1:30 Wall Squats

1min Romanian Deadlifts w/ Lighter Kettlebell

30sec Lateral Box Step-ups, ea side

Mobility

Warm-up (No Measure)

45sec:

Ankle Rocks on Box

Pigeon Pose on Box, ea side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round

Each Partner with Workout Weights:

6 Calorie Row

6 Wallballs

3 Kettlebell Swings

3 Burpee Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

90/70 Calorie Row

70 Wallballs (20/14)

50 Kettlebell Swings (53/35)

30 Burpee Box Jumps (24/20)

Rx+ 70/53# 24/30″