23
Mar
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