4-1-21 Take a Lap


4-1-21 Take a Lap


Grail Anniversary Celebration-April 17!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Warm-up (No Measure)

45sec ea:

Up Dog

Forearms Stretch

Table Top Stretch


Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups Video

20 Seconds Hollow Hold on Bar

15 Second Knees Up Hang

5-10 Second Hanging L-Sit

With Lighter Weight:

50 Meter Farmers Carry

15sec Side Plank, ea side


Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

5 Second Hanging L-Sit

10 Meter Farmers Carry

15 Second Side Plank (Each)


Metcon (AMRAP – Reps)

4 Rounds [30 Minute Cap]:

40 Second Hanging L-Sit

200 Meter Farmers Carry (50’s/35’s)

1 Minute Side Plank (Each Side)
To mix things up a bit, the score today is not time, rather how many total breaks you take during the workout

For Example: If you break once on each movement over the 4 rounds, your score will be 16 reps

Look to choose weights, distances, and variations that allow you to complete each station with 1-2 breaks max