8-7-20 Cement Mixer


8-7-20 Cement Mixer


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CrossFit Grail – CrossFit


Warm-up (No Measure)

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Warm-up (No Measure)

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side


Metcon (No Measure)

Practice Round

1 Round

At Projected Workout Speed:

200 Meter Run

6 Toes to Bar

Metcon (Time)

Every 3 Minutes x 7 Rounds:

400 Meter Run

12 Toes to Bar
Finish all work by 2:20, so you can have 0:40 rest

Shorten run distance if needed to meet 2:20 cap per round

Score is slowest time of the 7 rounds