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