3-16-21 Jackpot

15
Mar

3-16-21 Jackpot

Announcements

Wear your Irish Green tomorrow!
And Toga this Friday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Easy Row

30 Seconds Knuckle Drags

30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)

1 Minute Moderate Row

30 Seconds Bodyweight Good Mornings

30 Seconds Kettlebell Romanian Deadlifts

1 Minute Heavy Row

30 Seconds Down Dog

30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)

Mobility

Warm-up (No Measure)

Kettlebell Assisted Straddle Stretch: 1 Minute

Sitting Quad stretch: 2 Minutes Each Side

Metcon

Metcon (No Measure)

With Workout Weight:

200 Meter Row

10 AbMat Sit-ups

5 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

500M Row

50 AbMat Sit-ups

30 Kettlebell Swings (53/35)

Rx+ 70/53
Stagger heats by 3 minutes