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