11-23-18 Tread Water

22
Nov

11-23-18 Tread Water

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Rounds of “Rowling” (100m)

After each round, 1 min of stretching:

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog

Then…

Scorpions (1 Min)

Child’s Pose (1 Min)

Squat Hold (1 Min)

Warm-up (No Measure)

Double Unders:

20 Seconds Easy Single Unders

20 Seconds Quick Single Unders

20 Seconds Double Under Practice

Push-up:

20 Second Push-up Top Plank Hold

20 Second Push-up Bottom Plank Hold

5 Push-ups

Pull-up:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Air Squats:

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

Metcon

Metcon (No Measure)

Workout Rehearsal

1 Round:

50 Meter Row

10 Double Unders

3 Pull-ups

3 Push-ups

3 Air Squats

Metcon (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats