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)