7-28-20 Underground


7-28-20 Underground


Happy Birthday, Ryan Ay!

CrossFit Grail – CrossFit


Warm-up (No Measure)

400M Run

30 Seconds Each

Single Unders

Push-up to Down Dog

Single Unders

Front Plank on Hands

Single Unders

Shoulder Taps

Single Unders

Mountain Climbers


Warm-up (No Measure)

Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction


Metcon (No Measure)

Practice Round

100M Run

15 Double Unders

10 AbMat Sit-ups

5 Hand Release Push-ups

Metcon (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

15/12 Calorie Row
Every 3 minutes [starting at 0:00] you’ll complete 15/12 Calorie Row

After getting off the rower, you’ll pick up wherever you left off in the workout

We’ll cap this workout at 30 minutes