8-8-20 Partner Box Spring

7
Aug

8-8-20 Partner Box Spring

Announcements

Funny T-Shirt (or Mask) Week – Aug 10-15
Happy Birthday, Jeff!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Active Samson

Easy-Moderate Row

Active Spidermans

Moderate Row

Lunges

Moderate-Fast Row

Lateral Squats

Single Dumbbell Warmup

Each Side With Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Muscle Cleans

5 Strict Presses

5 Reverse Lunges

Mobility

Warm-up (No Measure)

Pigeon Pose: 45 Seconds Each Side

Child’s Pose: 30 Seconds

Metcon

Metcon (No Measure)

Practice Round

1 Round (everyone)

With Workout Weight:

4 Calorie Row

4 Dumbbell Hang Clean and Jerks (2 Each Side)

4 Jumping Lunges

Metcon (Time)

For Time (25min Cap):

180/120 Calorie Row

60 Dumbbell Hang Clean and Jerks (50/35)

150 Jumping Lunges (l+r=2)

60 Dumbbell Hang Clean and Jerks (50/35)

180/120 Calorie Row
Partners will split reps.

One partner works while the other rests.