30
Oct
10-31-19 Active Recovery / Mobility
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)
Not for Score:
Rotating Stations on the 2:00 x3 Rounds
A) Light / Moderate Row
B) Abmat Sit-ups
C) Double Unders or Single Unders
D) 10 Cossack Squats + 10 Waiter Squats (5 ea side)
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)