2-17-21 That Escalated Quickly

16
Feb

2-17-21 That Escalated Quickly

Announcements

Happy Birthday, Kristin!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Easy Row

Easy Single Unders

30 Seconds Each

Lateral Squats

Arm Circles (15 Forward + 15 Back)

Slow Air Squats

Down Dog

Air Squats with arms overhead

Double Taps

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Mobility

Warm-up (No Measure)

45sec ea:

Barbell Ankle Stretch

Front Rack Stretch

Forearms Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

2 Front Squats

2 Thrusters

2 Hang Squat Clean Thrusters

10 Double Unders

100 Meter Row

Metcon

Metcon (Time)

For Time:

3 Rounds:

15 Front Squats (95/65)

25 Double Unders

500 Meter Row

3 Rounds:

12 Thrusters (95/65)

25 Double Unders

500 Meter Row

3 Rounds:

9 Hang Squat Clean Thrusters (95/65)

25 Double Unders
If you’re short on rowers (or space), stagger heats by 5 minutes

Use Mats as required

Scale: 40 single unders