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)