12-10-19 Tip Toe

9
Dec

12-10-19 Tip Toe

Announcements

Hmmm… where is that Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

400 Meter Run

30 Seconds Each:

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold

Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold

Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

MOBILITY:

Pike Stretch: 1 Minute

Straddle Stretch: 1 Minute

Chest Stretch: 30 Seconds Each Side

Warm-up (No Measure)

MOVEMENT PREP:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

Metcon

Metcon (No Measure)

PRACTICE ROUND:

100 Meter Run

5 Pull-ups

5 Burpees

Metcon (Time)

For Time:

200 Meter Run, 21 Pull-ups, 21 Burpees

200 Meter Run, 18 Pull-ups, 18 Burpees

200 Meter Run, 15 Pull-ups, 15 Burpees

200 Meter Run, 12 Pull-ups, 12 Burpees

200 Meter Run, 9 Pull-ups, 9 Burpees

200 Meter Run, 6 Pull-ups, 6 Burpees

200 Meter Run, 3 Pull-ups, 3 Burpees
– To complete the workout as written, we recommend that athletes have at least 15+ pull-ups unbroken when fresh

– We can adjust this station in the following way: Reduce the total volume by completing between 7-11 pull-ups each round (Range of 49-77 Reps)

– Row Modification: 250/200 Meter Row