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