3-11-21 Active Recovery / Mobility


3-11-21 Active Recovery / Mobility


Have you registered in Wodify Rise to get your team points for the CrossFit Open?

CrossFit Grail – CrossFit


Warm-up (No Measure)


Easy Row

Alt. Standing Quad Stretch

Alt. Knee to Chest

Side Lunges

Soldier Kicks

Alt. Cradle Stretch

Spiderman and Reach


Metcon (No Measure)

Movement Prep:

5 AbMat Sit-Ups

20 Penguin Double Taps

2 Cossack Squats

2 DB Waiter Squats, ea side


Metcon (No Measure)

Not for Score:

Rotating Stations on the 2:00 x3 Rounds

A) Light / Moderate Row

B) Abmat Sit-ups

C) Double Unders or Single Unders

D) 10 Cossack Squats + 10 Single KB Waiter Squats* (5 ea side)
*with light DB or KB

If more than 8 athletes, start at different stations – 1/2 on Row, 1/2 on Double Unders

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Side Lying Quad Stretch (2 Min/Side)

Pigeon Pose (2 Min/Side)

Single Leg Forward Fold (1 Min/Side)

Lizard Pose (1 Min/Side)

Butterfly (1 Min)

Frog Stretch (1 Min)

Active Twisted Cross (1 Min/Side)

Child’s Pose (1 Min)