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