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.