3-1-18 Skill Work/Active Recovery


3-1-18 Skill Work/Active Recovery

CrossFit Grail – CrossFit


Warm-up (No Measure)

500M Row


2 Rounds:

12 Air Squats

10 Sit-ups

8 Active Spidermans

6 Push-ups

4 Scap Pull-ups

Skill Work/ Gymnastics

Metcon (No Measure)

Double Under Practice
10-15 minutes as needed

Metcon (No Measure)

4 sets for quality:

250M Row

10 Push-up to Down Dog

15 Banded Good Mornings

10 Ring Rows

15 Air Squats with Mini-band
If you are proficient at the skill work, work through this active recovery work at a slow/moderate pace.

Cool Down

Metcon (No Measure)


Dragon (1 Min/Side)

Lizard (1 Min/Side)

Saddle Stretch (2 Min)

Seated Straddle (1 Min)

QLT Stretch in Straddle Position(1 Min/side)

Bound Angle (2 Min)

Thread the Needle (1 min/side)