11-15-19 Underbelly

14
Nov

11-15-19 Underbelly

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Single Unders

Glute Bridges

Front Plank

Double Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

5 Scap Pull-ups

10 Ring Rows

15 Air Squats

20 Sec Hollow Hold

Skill Work/ Gymnastics

Metcon (No Measure)

10 Minute Skill Work

5 Sets of 40% Max Bar MUs

Or…

5 Sets of 6 Strict Pull-ups (use bands if needed)
Last completed on 10/1/19.

Metcon

Metcon (Time)

For Time:

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats
RX+:

25-20-15 GHD Sit-ups

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Banded Lat Stretch (1 Min/Side)

Couch Stretch (2 Min/Side)

Lizard Pose (1 Min/Side)