7
Feb
2-8-19 Spin Cycle
Announcements
Sweetheart WOD – Saturday, Feb 16. Bring a spouse / partner / friend!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-Up:
0:30 Seconds Each:
Single Unders
Push-up to Down Dog
Active Spiderman
High Single Unders
Leg Swings
Active Samson, ea side
Double Unders
Air Squats
Scap Pull-ups
Scap Push-ups
Warm-up (No Measure)
Mobility / Stretching:
Banded Lat Stretch (1 min/side)
Wrist Stretches (1 Min)
Warm-up (No Measure)
Movement Prep:
Rope Climb Movement Prep:
3 Hanging Knees Up
2 Hanging Knees Up + Foot Lock
2 Hanging Knees Up + Foot Lock + Stand
1 Rope Climb
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round:
1 Rope Climbs
5 Hand-Release Push-ups (RX+: HSPU)
10 Double Unders
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
3 Rope Climbs
12 Hand Release Push-ups
60 Double Unders
RX+: Handstand push-ups
Modification: 9 pull-ups or 12 vertical ring rows