4-15-21 Don’t Stop Me Now

14
Apr

4-15-21 Don’t Stop Me Now

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min Easy Row

40sec Moderate Row

20sec Faster Row

then….

30 Seconds Each:

Single Unders

Inchworm to Push-ups

Double Taps

Shoulder Taps

High Single Unders

Frog Hops

Double Under Practice

Slow Burpees

Warm-up

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

3-5 Strict Pull-ups

1-3 Weighted Strict Pull-ups (Lighter Weight)

Strength

Weighted Pull-ups (On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

5 Calorie Row

10 Double Unders

5 Wallball Sit-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds for reps

1 Minute Row Calories

1 Minute Double Unders

1 Minute Wallball Sit-ups (20/14)
Start equal numbers of athletes on each station.