11-8-18 Under Fire

7
Nov

11-8-18 Under Fire

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Spidermans

Walkouts

Warm-up (No Measure)

Mobility:

Child’s Pose (0:30 sec front, 0:15 left, 0:15 right)

Down Dog (0:30 sec)

Ankle Stretch (0:30 sec/side)

Warm-up (No Measure)

Double Under Movement Prep:

Establish Starting Position Then…

2 Rounds:

15 Sec Easy Single Unders

15 Sec Fast Single Unders

15 Sec Double Under Practice

15 Sec Rest

Pull-up/Toes to bar Movement Prep:

20 Second Hollow Hold

20 Sec Rest

20 Second Arch Hold

– – – – – – – – – – – – – – – – – – – – – – – – –

10 Scap Pull-ups

10 Kip Swings

– – – – – – – – – – – – – – – – – – – – – – – – –

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

– – – – – – – – – – – – – – – – – – – – – – – – –

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (No Measure)

Workout Rehearsal:

100 Meter Run

10 Double Unders

5 Toes to Bar

5 Pull-ups

Metcon (Time)

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

400 Meter Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400 Meter Run

50 Double Unders

9 Toes to Bar

9 Pull-ups