7-28-20 Underground
Announcements
Happy Birthday, Ryan Ay!
CrossFit Grail – CrossFit
Warm-up
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
Mobility
Warm-up (No Measure)
Chest Stretch on Wall: 45 Seconds Each Side
Wrist Stretch: 30 Seconds Each Direction
Metcon
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