12-21-17 2k Test

20
Dec

12-21-17 2k Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling: 1000 meters for time split between two partners.
5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a burpee penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

Warm-up (No Measure)

10 Active Spidermans

10 Active Samson

10 Inch Worms

10 Down Dog to Pigeon Pose

10 Air Squats

10 Wide Stance Side Lunge

Metcon

Metcon (Time)

For Time:

Row 2,000 Meters

Cool Down

Metcon (No Measure)

Stretching/Mobility:

Dragon (1 min/side)

Bound Angle (1 min)

Seated forward fold (1 min)

Standing Straddle (Left, right, middle – 1 min each)