3-31-21 Boop

30
Mar

3-31-21 Boop

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min ea for quality:

Row

Inchworm to Push-up

Wall / Rig Squats

Shoulder Taps

Single Leg Glute Bridges, 30sec ea side

Straight Leg Sit-ups

Row

Mobility

Warm-up (No Measure)

Quad Stretch, 90sec ea side

Turn Back Stretch on Wall/Rig, 1min ea side

Warm-up

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

5 Knees to Chest

3 Toes to Bar



5 Dip & Stands (No Press)

5 Push Press



5 Pausing Front Squats (3sec in bottom)

5 Front Squats

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

5 Calorie Row

5 Toes to Bar

5 Push Press

5 Front Squats

Metcon

Metcon (Calories)

AMRAP 14:

Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press (75/55)

7 Front Squats (75/55)

Rx+ 95/65
The score over the 14 minutes of work is total calories on the rower.

Every two minutes, progress on the rower will be interrupted by 21 reps on the barbell and pull-up bar

Within whatever time remains in the 2-minute windows after completing the 21 reps, you’ll accumulate calories on the rower