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 (No Measure)
TABATA (:20 on/:10 off) (8 SETS)
*Increasing efforts every round, starting easy and finishing with a sprint.
2 SETS ON A 4:00 RUNNING CLOCK
10 Scap Pull-Ups
10 Straight Arm Banded Lat Pull-Down
Partner 1 starts on Row, Partner 2 starts on the bar, switch after 4 minutes.
IN TEAMS OF 2…
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)
Metcon (No Measure)
Last Person Planking*
*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.