Tri Sprint Intervals

2
Mar

Tri Sprint Intervals

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Burpees (Increase Pace 2nd Round)

Inchworm to Push-up

Metcon

Metcon (No Measure)

Rehearsal

4 Calorie Row

4 Burpees

4 Shuttles Runs (10 Meters)

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20 Burpees

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.
In the 4-minute windows, you’ll complete the listed number of calories on the rower before moving on to the burpees, then the scored station, the 10 meter shuttle runs

Record total shuttle runs