9-3-20 Repeat After Me

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Single Unders

Active Spidermans

Single Unders

Lateral Squats

Single Unders

Mountain Climbers

then…

**Fish Game on Rower**

Mobility

Warm-up (No Measure)

90sec ea side:

Couch Stretch

Pigeon Pose

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

15 Double Unders

5 Burpees

150 Meter Row

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

21 Double Unders

9 Burpees

Directly Into…

AMRAP 5:

Max Meter Row

Directly Into…

AMRAP 5:

21 Double Unders

9 Burpees
Each “part” lasts 5-minutes, with no rest between them.

After rowing max meters in 5 minutes, you’ll immediately transition to the second set of double unders and burpees

You’ll enter 3 scores for this workout:

-Total Reps of Double Unders + Burpees

-Total Meters on the Rower

-Total Reps of Double Unders + Burpees