Punching Bag


Punching Bag


Happy Birthday, Coach Shawn!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Hops Over Sand Bag

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

* 8 Minute Cap

* Buddy Not Working is Holding Plank:

* **Round 1:** Front Plank

* **Round 2:** Right Side Plank

* **Round 3:** Left Side Plank


Warm-up (No Measure)

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side


Metcon (No Measure)


4 Sand Bag Over Shoulder

12 Double Unders

4 Sand Bag Reverse Lunges (2 Each Side)

Metcon (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

10 Sand Bag Over Shoulder (40/25)

20 Double Unders

10 Sand Bag Reverse Lunges (40/25)

20 Double Unders

Rest 1 Minute Between Round

3 to 1 singles
Rx+ Weight Vest 20/14#

Record total rounds and reps each time through, with your final score being the lowest score of the 5 rounds

Looking to choose weights and variations that allows for 1+ to 2 rounds each time through

With a short time to work and rest built in, we want to keep moving for the majority of the 3-minute work windows

If you’re on the fence with weights and variations, go light and simply to move the whole time

Cool Down

Metcon (No Measure)

Calves Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side