12-29-20 Lead Foot

28
Dec

12-29-20 Lead Foot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Easy Row

30 Seconds each

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spidermans

Arch Hold

Shoulder Taps

Squat to Stands

Straight Leg Sit-ups

Alternating Bird Dogs

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

3 Knees to Chest

3 Toes to Bar

Mobility

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

Metcon

Metcon (No Measure)

Practice Round

6 Calorie Row

4 Burpees

2 Chest to Bar Pull-ups

2 Toes to Bar

2 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups