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 completing the 5 minutes of double unders and burpees, you’ll immediately transition to the rower
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