2-20-21 BFF

19
Feb

2-20-21 BFF

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

Mobility – 1min ea:

Kettlebell Ankle Stretch, ea side

Kettlebell Squat Hold

Child’s Pose on Kettlebell
Fish Game Scores “Rewards”

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats

801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Metcon

Metcon (No Measure)

Practice Round (Each Partner)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

Metcon

Metcon (AMRAP – Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds