Group Hug


Group Hug

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Easy Row

Hollow Hold

PVC Pass Throughs

Moderate Row

Arch Hold

PVC Overhead Squats

Faster Row

Inchworm to Push-up


Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (AMRAP – Rounds and Reps)

Teams of 3


5 Toes to Bar

10/7 Calorie Row

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

One athlete works at a time in this team of 3 workout

The first athlete will complete all three stations before the next athlete begins their round

With twice as much rest as work, we’re looking to bring the intensity when it’s time to go

Score a round every time an athlete finishes a round, not when all 3 athletes get through

Teams scores today are total rounds and reps completed in 30 minutes