Speed Limit

9
Mar

Speed Limit

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Banded Good Mornings

Box Step-ups

Moderate Row

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Faster Row

Banded Pass Throughs

Lateral Hops Over Band

Warm-up (No Measure)

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

Warm-up (No Measure)

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

3-5 Chest to Bar Pull-ups (or Workout Variation)

Metcon

Metcon (No Measure)

Rehearsal

8 Calorie Row

4 Burpee Box Jumps

4 Chest to Bar Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 2000/1500 Meter Row

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups
Cap the rower at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

Stagger heats by 9 minutes if required

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds