8-22-20 Partner Ladybug

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Run

400 Meter Easy Jog

30 Seconds Each

Box Step-ups (Low Box)

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs (Low Box)

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down (Low Box)

Medicine Ball Squats

American Kettlebell Swings

Mobility

Warm-up (No Measure)

Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

Metcon

Metcon (No Measure)

Practice Round

1 Round (both partners complete)

With Workout Weights:

100 Meter Run

3 Wallballs

3 Box Jumps

3 Kettlebell Swings

3 Pull-ups

Metcon (Time)

3 Rounds For Time (30min Cap):

400m Run (Partner A)

60 Wallballs (20/14)

60 Box Jumps (24″/20″)

400m Run (Partner B)

42 KBS (53/35)

24 Pull Ups
Other than the run, partners split the reps

One partner works while the other rests

When one partner is running, the other is resting