4-14-21 Hello Darkness

13
Apr

4-14-21 Hello Darkness

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds each

Easy Row

Active Spiderman

Active Samson

Moderate Row

Inchworm to Push-up

Air Squat

Fast Row

Frog Hops

Slow Burpees

Mobility

Warm-up (No Measure)

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side

Metcon

Metcon (No Measure)

Rehearsal

100 Meter Row

5 Kettlebell Swings

3 Burpee

Metcon (Time)

On the 5:00 x 6 Rounds:

500/400 Meter Row

20 Kettlebell Swings (53/35)

20 Burpees

If short on rowers stagger heats by 3 minutes
Complete the 3 stations for time and rest with whatever time remains

Enter your time for each round

Your score is the slowest of the 6 efforts