11-30-19 Team Workout

29
Nov

11-30-19 Team Workout

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Rush Hour Game

Metcon

Metcon (No Measure)

Rehearsal

Each athlete performs 1 round at moderate speed

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10/7 Calorie Row

10 Slamballs 30/20#

10 Shuttle Runs (10 Meters)

Meanwhile…

10 reps of one movement partner style

– Medball abmat situps

– Medball Sitted Passes

– Plank medball Passes
RX+:

Calorie Bike

Slam Ball 40/30#

– One athlete works at a time in this sprint interval workout

– Two “Resting” partners complete 10 reps of one of the 3 core exercises

– The “sprinting” athlete will complete all reps at the row, ball, and shuttle runs before the next athlete goes

– Rounds are counted every time an athlete finishes the shuttle runs