7-18-20 Partner Bradyn


7-18-20 Partner Bradyn

CrossFit Grail – CrossFit


Warm-up (No Measure)

30sec Each:

High Knees

Active Spiderman

Push Up to Down Dog

Butt Kickers

Active Samson


Squat Jumps

Slow Burpees

Down Dog


Warm-up (No Measure)

Pigeon Pose (30sec Each Side)

Low Dragon Stretch (30sec Each Side)


Metcon (No Measure)

Practice Round

15 Jump Rope

3 Burpees

10 Thrusters

Metcon (Time)

10 Rounds:

99 Jump Rope

7 Burpees

21 Thrusters (65/45)

*CASH OUT: 1 Mile Run with Partner*
One partner works at a time. Split reps between partners.

Honoring Bradyn Hoff (7/1/99 – 6/29/20) who suffered from addiction to drugs and alcohol. He was the nephew of Aaron Hoff, founder of the Keala Foundation. “The Keala Foundation is home to multiple facilities that provide a diversity of empowering and engaging program opportunities for children, adults, and families. All programs are entirely free for kids. Every child deserves to grow up in a healthy environment, to belong, and to know they are loved.”