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