27
Feb
2-28-19 Active Recovery / Mobility
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up / Line Drills:
Quad Stretch
Knee to Chest
Side Lunges
Soldier Kicks
Cradle Stretch
Spiderman and Reach
Metcon
Metcon (No Measure)
Not for score:
5:00-4:00-3:00-2:00-1:00 Min Row
*After each interval, complete:
1:00 Min Skill #1
1:00 Min Skill #2
Choose 2 skill/lifting movements you would like to work on for technique purposes. Keep weights light and volume/reps low.
If there’s no skill work, complete:
1:00 Min: 25 Air Squats
1:00 Min: 8 Ring Rows + 6 Push-ups
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Couch Stretch (2 Min/Side)
Pigeon Pose (2 Min/Side)
Single Leg Forward Fold (1 Min/Side)
Lizard Pose (1 Min/Side)
Butterfly (1 Min)
Puppy Dog (1 Min)
Twisted Cross (1 Min/Side)
Child’s Pose (1 Min)