CrossFit Grail – CrossFit
Warm-up (No Measure)
Coach led dynamic stretching
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.
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.