9-22-20 Lead Foot

21
Sep

9-22-20 Lead Foot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Active Spidermans

Russian Baby Makers

Shoulder Taps

Moderate Row

Mountain Climbers

Straight Leg Sit-ups

Arch Hold

Faster Row

Frog Hops

Inchworm to Push-ups

Hollow Hold

Mobility

Warm-up (No Measure)

Pike Stretch: 40 Seconds

Up Dog: 40 Seconds

Child’s Pose: 40 Seconds

Metcon

Metcon (No Measure)

Rehearsal

5 Calorie Row

5 Burpees

5 Pull-ups

4 Toes to Bar

3 Chest to Bar Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Burpees

15 Pull-ups

If you finish the gymnastics in each window, you’ll cycle back to the rower and work until the 4 minutes is up

Your score for each AMRAP 4 is total rounds + reps completed