Mile High


Mile High

CrossFit Grail – CrossFit


Warm-up (No Measure)

400 Meter Easy Jog

40 Seconds

Active Spidermans

PVC Pass Throughs

Push-up to Down Dog

PVC Lat Stretch

Inchworm to Push-ups

PVC Around the world

Warm-up (No Measure)

DB Warm-up each side

5 Single DB Deadlift

5 DB Hang high pull

5 DB Hang Snatch

5 DB Snatch


Metcon (Time)

With partners of 2 for Time:

800 Meter Run

80 DB Snatches (50/35#)

800 Meter Run

8 Rope Climbs

800 Meter Run

80 Lateral DB Burpees

30 Minute Time Cap
Rx+ 70/50#, Peg board (1 =2 rope climbs)

Divide work with partner. One partner works at a time, except both partners run together.