8-27-20 Tee Time

26
Aug

8-27-20 Tee Time

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5:

‘ROWLING’
Goal is to land exactly on 100 meters. Any number away from 100, above or below, is your score (97 or 103 = Score of 3). Complete the number you were away of BURPEES before starting the next round. Don’t reset the monitor, just go to next 100 meters.

Mobility

Warm-up (No Measure)

Couch Stretch (use chair), 1min ea side

Child’s Pose on Kettlebell, 30sec

Metcon

Metcon (No Measure)

Practice – Rehearsal

1 Round With Lighter Kettlebell:

10 Kettlebell Swings

10 AbMat Sit-ups

100 Meter Row

1 Round With Workout Kettlebell:

5 Kettlebell Swings

5 AbMat Sit-ups

50 Meter Row

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

35 AbMat Sit-ups

500/400 Meter Row

Rx+ 70/53

Cool Down

Metcon (No Measure)

Foam Rolling Stretching if time allows:

Lats

Upper Back

Glutes

Quads