6-26-20 Fortitude

25
Jun

6-26-20 Fortitude

CrossFit Grail – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Alternating On the Minute

Minute 1: Row

Minute 2: Active Spidermans

Minute 3: Row

Minute 4: Mountain Climbers

Minute 5: Row

Minute 6: Frog Hops

Minute 7: Row

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Metcon (No Measure)

Rehearsal

Minute 1: 15/12 Calorie Row

Minute 2: 15 Burpees

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

Reset your monitor on the rower every round
Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27