Buckle Up

10
Mar

Buckle Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Warm-up (No Measure)

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

10 Reverse Lunges (5 Each Leg)

25 Foot Walking Lunge (No Weight)

25 Foot Walking Lunge (Lighter Dumbbell)
Performed With 1 Light Dumbbell:

Mobility

Warm-up (No Measure)

Dumbbell Ankle Stretch: 45 Seconds Each Side

Metcon

Metcon (No Measure)

25’ Walking Lunge (No Weight)

10 AbMat Sit-Ups

25′ Dumbbell Walking Lunge

5 Calorie Row

Performed with Workout Weight

Metcon (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row
The first and last intervals are completed with no weight at all

The middle interval is completed with a single dumbbell, something you can complete the entire 100 feet without stopping. Hold the dumbbell wherever is most comfortable for the weighted lunges

We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes

Stagger waves by 5 minutes if needed