7-31-21 Rowie Grindie Partnerie

30
Jul

7-31-21 Rowie Grindie Partnerie

Announcements

Happy Birthday, Jared!
Run Club – 7am Sunday – Meet at the trailhead on E Southshore Pkwy and S Quantock Way (Aurora Res) for your 5k!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off) (8 SETS)

Cal Row

*Increasing efforts every round, starting easy and finishing with a sprint.

Immediately Into…

2 SETS ON A 4:00 RUNNING CLOCK

10 Scap Pull-Ups

10 Straight Arm Banded Lat Pull-Down

10 Tuck-Ups
Partner 1 starts on Row, Partner 2 starts on the bar, switch after 4 minutes.

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20-40-60-80-100

Cal Row

40-30-20-30-40

Knee to Elbow
*Alt. Calories: 20-30-48-60-80

**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

(Score is Time)

Finisher

Metcon (No Measure)

1-2 SETS

Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.

(No Measure)