3-13-21 Tabata This


3-13-21 Tabata This


Wear your IRISH GREEN this Wednesday for St. Patrick’s Day!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Partner 1 Row 500M

Partner 2

30 Seconds each

Active Spiderman

Active Samson

Pushup to Downdog

Russian Babymakers

Warm-up (No Measure)

Partner Tabata


Air Squat

Straight leg Sit-ups


Frog Hops


Plank Hold

Hollow Hold

Superman Hold

Pike Hold

Partner 1 Air Squat, Partner 2 Plank Hold

Partner 1 Plank Hold, Partner 2 Air Squat



Metcon (AMRAP – Reps)

FourTabatas in 20 minutes

Tabata Row

Tabata Sit-ups

Tabata Single DB Goblet Squats (35/25)

Tabata Toes to Rig

Partner 1 starts on Row, Partner 2 starts on Sit-ups, rotate through each station.

1 minute Rest between each Tabata
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 32 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.