1-4-20 Bert Team Edition

3
Jan

1-4-20 Bert Team Edition

Announcements

Reserve your spot in the 2020 Nutrition Reboot Challenge – deadline January 9!
Happy Birthday, Mike S!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Partner Tabata

– Round 1 Push-Ups (Squat hold)

– Round 2 Air Squats (Side Plank)

– Round 3 Reverse Lunges (Side plank)

– Round 4 Burpees (Plank hold))
Partner 1 &2 perform Round 1 (in sync) while Partner 2&3 squat hold, then Partner 2&3 perform Round 1 while partner 1&2 squat hold, then move to Round 2, etc…

https://www.youtube.com/watch?v=U0SYPbeutxU

Metcon

Metcon (Time)

In teams of 4, for time:

50 Burpees

400m Run (together)

100 Push-ups

400m Run (together)

150 Reverse Lunges

400m Run (together)

200 Air Squats

400m Run (together)

150 Reverse Lunges

400m Run (together)

100 Push-ups

400m Run (together)

50 Burpees
RX+: weight vest

Two Partners (1&2) must be working at the same time – synchronized – while the other two partners (3&4) rest. Then when partners 3&4 work, partners 1&2 rest.

All runs must be completed together.