Anti-Valentine’s Day Partner WOD

12
Feb

Anti-Valentine’s Day Partner WOD

Announcements

Happy (Anti-) Valentine’s Day!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coach-led Warm-up Game

Warm-up (No Measure)

Row Warm-up

1 Minute Easy

1 Minute Easy-Moderate

1 Minute Moderate

then….

30sec ea

Push-up Plank (On Hands)

Alternating Bird Dogs

Front Plank (On Elbows)

Inchworm to Push-up

Push-up Plank to Front Plank

Mountain Climbers

Mobility

Warm-up (No Measure)

1min ea:

Up Dog

Table Top Stretch

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

10 AbMat Sit-ups

5 Push-ups

3 Calorie Row

Metcon

Metcon (Calories)

AMRAP 20:

[PARTNER 1]

Max Calorie Row

[PARTNER 2]

2 Rounds:

20 AbMat Sit-ups

10 Push-ups

* Switch Stations After 2 Rounds of Sit-ups + Push-ups

* Score is Total Calorie on the Rower