1-16-21 Hang in there Partner
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
10 Shuttle Runs
Quad Stretch
Knee to Chest
Soldier Kicks
Hamstring Scoops
Inchworms
In Place
10 Frog Hops
10 Air Squats
10 Burpees
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
1min ea:
PVC Shoulder External Rotation
PVC Squat Rotation
Child Pose w/Lat Stretch, 30sec ea side
Metcon
Metcon (No Measure)
Rehearsal
Partner 1
5 Thrusters
5 Burpees
Partner 2
5 Thrusters
5 Burpees
Metcon (No Measure)
EMOM (with a Partner) for 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
Rx+ 115/85
OR
Both Partners perform 6 Thrusters and 6 Burpees each round. Resting partner with a knee raise.
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.