3-20-21 I plank, you plank


3-20-21 I plank, you plank

CrossFit Grail – CrossFit


Warm-up (No Measure)

Partner 1

3 Minutes Row Dart Game

Partner 2 – 30 seconds each

Leg Swings (15 Seconds Each Side)

Push Up to Down Dog

Active Spiderman

Active Samson

Hamstring Scoops

Air Squats

Switch Partners

Warm-up (No Measure)

Partner 1 Barbell Warmup

5 Good Mornings

5 Back Squat

5 Elbows

5 Press and Reach

5 Front Squats


Partner 2

Lowerback Rollout


Metcon (Time)

For Time (with a Partner)

4,000 meter Row

50 Front Squats (135/95)

60 Wall Balls (20/14)
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.