3-24-21 Quicksand

Announcements

GRAIL APPAREL & ROCKIN’ IN THE USA – Theme Day this Friday for week 3 of the Open!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds Each:

Easy Row

Active Samson

Active Spidermans

Moderate Row

Box Step-ups (Low Box)

Inchworm to Push-up

Faster Row

Box Step-ups (Workout Height)

Lateral Hops Over Dumbbell

Mobility

Warm-up (No Measure)

Couch Stretch, 1min ea side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight & Box Height:

4 Single Dumbbell Box Step-ups

4 Single Dumbbell Lunges

4 Calorie Row

Metcon

Metcon (Calories)

5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups (35/25)

12 Single Dumbbell Lunges (35/25)

Max Calorie Row

Rest 1 Minute Between Rounds
Stagger heats by 2 minutes if short on Rowers