11-24-20 Window Shopper

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds For Quality

30sec ea

Easy Row

Side Plank (Each)

Slow Shoulder Taps

Warrior Squats

Active Samson + Air Squats

Weightlifting

Shoulder Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

Rehearsal w/ Workout Weight:

5 Calorie Row

5 Weighted Step-ups

5 Wallballs

Metcon

Metcon (Calories)

In a 15-Minute Window:

Max Calorie Row

Every 3 Minutes [Starting at 0:00]:

10 Weighted Box Step-ups (50’s/35’s)*

10 Wallballs (20/14)

* Single DB or KB.
Over the 15-minutes of work, the goal is to complete as many calories as possible on the Rower, However, two weightlifting movements will halt your progress towards accumulating calories. Every 3 minutes, starting at the 0:00 on the clock, you’ll complete the listed work of weighted box step ups and wallballs, Once that work is completed, you’ll hop on the rower for as many calories as possible with the time remaining