7-25-20 Partner Toe to Toe

24
Jul

7-25-20 Partner Toe to Toe

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toy Soldier

High Knees

Butt Kickers

Straight Leg Kicks

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)

Bodyweight Warmup

30 Seconds Each:

Air Squats

Hollow Hold

Box Step-ups

Air Squats

Arch Hold

Lateral Box Step-ups

Mobility

Warm-up (No Measure)

Box Supported Ankle Stretch: 40 Seconds

Squat Hold: 40 Seconds

Child’s Pose on Medicine Ball: 40 Seconds

Metcon

Metcon (No Measure)

Practice Round (Both Partners Complete)

1 Round

100 Meter Run

5 Wallballs

5 Box Jumps

5 Toes to Bar

Metcon (Time)

3 Rounds For Time:

800 Meter Run

60 Wallballs (20/14)

400 Meter Run

40 Box Jumps (24″/20″)

200 Meter Run

20 Toes to Bar
Partners split reps. One partner rests while the other works.

All running must be completed as a team.

30min CAP…who can finish all 3 rounds?