17
Mar
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