23
Oct
10-24-19 Active Recovery / Mobility
Announcements
T-Shirts Pre-orders – get your order in by Saturday! (Sheet at front desk)
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up / Line Drills:
Quad Stretch
Knee to Chest
Side Lunges
Soldier Kicks
Cradle Stretch
Spiderman and Reach
Metcon
Metcon (No Measure)
20 Minutes at Low/Moderate Pace:
20 Hollow Rocks / 20 sit-ups
250m Row
20 Air Squats
250m Row
20 Glute Bridge
250m Row
20 Ring Rows
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Couch Stretch (2 Min/Side)
Pigeon Pose (2 Min/Side)
Lizard Pose (1 Min/Side)
Single Leg Forward Fold (1 Min/Side)
Butterfly (1 Min)
Twisted Cross (1 Min/Side)
Puppy Dog (1 Min)
Child’s Pose (1 Min)