2-22-18 Skill Work/Active Recovery

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down/Back x2

Then…

10 Leg Swings (forward/backward and side/side)

10 Tempo Air Squats

10 Active Spiderman

10 Down Dog to Pigeon

10 Russian Baby Makers

10 Inch Worms with Push-ups

5 Burpee Broad Jumps

Skill Work/ Gymnastics

Metcon (No Measure)

Pull-up progressions
15-20 minutes as needed

*kipping, butterfly, strict

*work on C2B and/or bar MUs if you are proficient at pull-ups

Metcon (No Measure)

4 sets for quality:

250m Row

10 Empty Barbell Back Squats

10 Empty Barbell Good Mornings

20 Abmat Sit-ups

20 Glute Bridges
If you are proficient at the skill work, work through this active recovery work at a slow/moderate pace.

Core Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (2 Min/Side)

Pigeon (2 Min/Side)

Saddle (1 Min)

Seated Forward Fold (1 Min)

Cross Shin (1 Min/Side)

Twisted Cross (0:30 Sec/Side)

Thread the Needle (0:30 Sec/Side)