5-14-21 Karen! Run!


5-14-21 Karen! Run!


PairUp ThrowDown Challenge-May 22
Happy Birthday, Mike W!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30sec ea:

High Knees

Alternating Quad Stretch

Slow and Controlled Air Squats

Medicine Ball Strict Presses

With a Partner For 3 Rounds…..

Partner 1: Jog 100m

Partner 2: Hold the Bottom of a Wall Ball Until Partner 1 Returns

(Aim to Increase Running Speed Each Round)


Warm-up (No Measure)

1min ea side:

Pigeon Pose

Couch Stretch


Warm-up (No Measure)

Wall Ball Movement Prep

then….Run Prep

3:00 of Dynamic Line Drills

3 x 100m Build-Ups


Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight

6 Wall Ball Shots

50m Run


Metcon (Time)

10 Rounds For Time:

12 Wall Balls (20/14)

100m Run

Core Down

Metcon (No Measure)

After Burner:

On a 5:00 clock:

Plank Hold

(Every 30 sec, perform 5 sit-ups)

Cool Down

Metcon (No Measure)

Calf Stretch On Post, 30sec ea side

Pigeon Pose + Lat Reach, 1min ea side

Medicine Ball Thoracic Opener, 1min