3-18-21 Active Recovery / Mobility

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Movement Prep:

1min Easy Row

5 Air Squats

5 Push Ups

5 Scap Pull-ups or Ring Scap Pulls

5 Glute Bridge

5 AbMat Sit-ups

Metcon

Metcon (No Measure)

E2MOM x 30 Minutes (5 rounds)

Min 1-2: 21/15 Cal Row

Min 3-4: 5 Pull-ups or Ring Rows + 10 Push-ups + 15 Air Squats

Min 5-6: 10 Glute Bridge + 15 Abmat Sit-ups
Conversational pace

Stagger stations if more than 8 athletes

Mobility

Metcon (No Measure)

Figure 4 Piriformis Stretch, 1min ea side

Figure 4 Glute Stretch, 1min ea side

Pigeon Quad Stretch, 1min ea side

Pigeon Stretch, 2min ea side

Single Leg Forward Fold, 1min ea side

Frog Stretch, 1min

Armless Prayer, 1min

Active Twisted Cross, 1min

Butterfly, 1min

Child’s Pose, 1min