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)