7-19-17 Roe – CrossFit Grail
Call Us: (720) 515-6434

7-19-17 Roe

18
Jul

7-19-17 Roe

CrossFit Grail – CrossFit

 Warm-up (No Measure)

Coach led dynamic stretching

Metcon

Metcon (Time)

5000m with rate changes every 1000m: 22-24-26-28-24

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.

Core Down

Metcon (AMRAP – Reps)

Tabata Leg Lifts (Use rig and lift straight legs perpendicular to floor)
Score is lowest number of reps in a round. If you get 13 each 20 seconds for 7 rounds, but only 10 in round 8, your score is 10.

Leave a Reply