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