8-10-21 Death Row

9
Aug

8-10-21 Death Row

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Russian Baby Makers

10 Spiderman

5 Down-Dog to Up-Dog

5 Tempo Air Squat (3 second down, explode up)

Into…

2 ROUNDS

1:00 Row**

5/5 Single Leg RDL (DB Optional)

5 Strict Burpee***

10 Scap Pull-Ups

**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke

***Jump back to a High Plank and pause to perform a Strict Push-Up

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Post-Workout Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)