5-20-21 Stand & Deliver


5-20-21 Stand & Deliver

CrossFit Grail – CrossFit


Warm-up (No Measure)

200m Slow Jog

then…30sec ea:

Reverse Lunges

Knuckle Draggers

Box Step Overs, low box


3 Rounds with a Partner:

Partner 1: 100m Run

Partner 2: Hollow Hold Until Partner 1 Returns then Switch

Metcon (No Measure)

Movement Prep:

w/body weight

4 Single leg box step ups (keep right foot on box)

4 Single leg box step ups (keep left foot on the box)

4 Step-Overs

then…w/workout weight DB’s

4 Single leg box step-up (right foot)

4 Single leg box step-up (left foot)

4 DB Box Step Overs


Movement Prep for Farmer’s Carry & L-Sit


Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

4 DB Box Step-Overs

20m Farmer’s Carry

100m Run

10sec Seated L-Sit


Metcon (AMRAP – Rounds and Reps)


10 Double DB Box Step Overs (35/25# / 24″/20″)

100m DB Farmer’s Carry

200m Run

:30 L-Sit (Accumulate)

Use KB if short on DB

Rx+ 50/35#
* Score = The number of rounds and reps completed in the 16:00 window

* Log meters as reps

* Log seconds as reps

* Example: If you get through 2 full rounds and end on :5 of the L-Sit, the score would read 2 Rounds + 315

Core Down

Metcon (No Measure)

40 V-Ups

Starting at the 0:00 – Perform 2 Double Dumbbell Burpee Deadlifts every 30sec