Dopamine

3
Feb

Dopamine

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

60 Seconds Walking Spidermans

60 Seconds Walking Samson

60 Seconds Air Squats

Run

30 Seconds Easy Shuttle Runs

30 Seconds Moderate Shuttle Runs

30 Seconds Faster Shuttle Runs

Row

30 Seconds Easy Row

30 Seconds Moderate Row

30 Seconds Faster Row

Metcon

Metcon (No Measure)

Rehearsal

6 Calorie Row

6 x 10 Meter Shuttle Sprints

6 Calorie Row

Metcon (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Row
*You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

*Record the time each round takes, with your score being the slowest of the 5 rounds

*Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

*We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes