1
Feb
2-2-21 Doubled-Edged
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Row Warmup, 1 min ea
Easy Row
Moderate Row
Faster Row
then…
30 Seconds Each:
Jumping Jacks
Active Spidermans
Single Unders
Push-up to Down Dog
Double Taps
Slow Air Squats
Mobility
Warm-up (No Measure)
Standing Quad Stretch, 1min ea side
Calf Stretch On Post, 30Sec ea side
Metcon
Metcon (No Measure)
Practice Round – Rehearsal (optional)
250m Row
15 Double Unders
5 Burpees
Metcon
Metcon (Time)
7 Rounds For Time:
250M Row
30 Double Unders*
10 Burpees
*45 singles or 40sec double under practice
Tight on space? Stagger heats by 1:30
Core Down
Metcon (No Measure)
2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank