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