11-13-20 Helen


11-13-20 Helen

CrossFit Grail – CrossFit


Warm-up (No Measure)

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


Warm-up (No Measure)

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side


Warm-up (No Measure)

12 Kettlebell Deadlifts

10 Russian Kettlebell Swings

8 Full Kettlebell Swings

Pull-up Warmup (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 kipping Pull-ups


Metcon (No Measure)

Rehearsal With Workout Weight:

100 Meter Run

5 Kettlebell Swings

3 Pull-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups