10-13-18 Partner WOD

12
Oct

10-13-18 Partner WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

:30 Seconds Each

Active Spidermans

Scap Push-ups

Mountain Climbers

Active Samson

Hollow Hold

High Knees/Butt Kicks

Air Squats

Push-up to Down Dog

Metcon

Metcon (AMRAP – Reps)

“Deck of Death”

In teams of 2-4 people, complete as much of the deck in 20 minutes.

Hearts: Air Squats

Diamonds: Push-ups

Clubs: Sit-ups

Spades: Burpees

Aces: Entire team runs 200m together
Draw cards from a standard 52-card deck. Each card determintes which exercise to do and the number of reps.

Card value determines the number of reps (face cards = 10 reps).

Warm-up (No Measure)

Rehearsal

2-card per team member