Wrong Turn

11
Jan

Wrong Turn

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Runs

200 Meter Easy Jog with Partner

400 Meter Wreck Bag Run with Partner (One Bag – 200 Meters Each)

200 Meter Easy Jog with Partner

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

12 Front Squats (95/65)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400 Meter Wreck Bag Run (50/35)
* In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter Wreck Bag run

* Athletes will switch stations when the running athlete has returned from their 400 meters

* When teammates switch, one athlete will pick up where the other left off

* Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee

* Mark completed rounds after the pull-ups are completed with a poker chip, tally mark, or other counter or some kind

* The score is total completed rounds and reps of the inside work at the end of 25 minutes

* The bag runs do not count towards the final score