9-8-20 3…2…1…Rest


9-8-20 3…2…1…Rest


9/11 Tribute WOD – this Friday! Grab your spot!

CrossFit Grail – CrossFit


Warm-up (No Measure)

3 Minute Easy Row

2 Minute Active Spidermans + Hamstring Stretch

1 Minute Single Unders


Warm-up (No Measure)

Pigeon Pose: 2 Minutes Each Side

Pec Stretch on Rig: 30 Seconds Each Side


Metcon (No Measure)

Practice Round – Rehearsal

30 Seconds Calorie Row

30 Seconds Sand Bag Burpee

30 Seconds Double Unders


Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 3: Calorie Row

AMRAP 2: Sandbag Burpee (25/40)

AMRAP 1: Double Unders

Rest 2 Minutes Between Rounds

Each round lasts for 6 minutes straight and is followed by 2 minutes of rest

Your score for each round is the total reps completed at the 3 stations

Your final score for the workout will be all 3 round scores added together

Count each calorie as a rep and each burpee as a rep

Write down scores somewhere during the 2 minute rest period