5
Oct
10-6-20 The Ocho
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Mobility
Warm-up (No Measure)
Calf Stretch on Post, 30sec ea side
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
10/7 Calorie Row
100 Meter Run
Metcon
Metcon (Time)
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run
Score is slowest round
Rounds begin on the 0-4-8-12-16-20-24-28