3-25-21 Active Recovery / Mobility

24
Mar

3-25-21 Active Recovery / Mobility

Announcements

Happy Birthday, Molly!
Happy Birthday, Jenna!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run*

then…30 sec ea:

Quad Stretch

Knee to Chest

Side Lunges

Soldier Kicks

Cradle Stretch

Spiderman and Reach
*if inclement weather: 250m Row or 1min Bike

Warm-up (No Measure)

Movement Prep:

2 Push-ups

3 4-ct Flutter Kicks

4 Ab-Mat Sit-ups

5 Air Squats

Metcon

Metcon (No Measure)

Not for Time:

400m Jog*

Then…

3 Rounds:

10 Push-ups

15 4-Count Flutter Kicks (30) or 30 Abmat Sit-Ups)

20 Air Squats

Then…

400m Jog*

Then…

3 Rounds:

10 Push-ups

15 4-Count Flutter Kicks (30) or 30 Abmat Sit-ups)

20 Air Squats

Then…

400m Jog*
*if inclement weather: 500m Row or 30/21 Calorie Bike

Cool Down

Metcon (No Measure)

Mobility / Stretching

PVC Archer Stretch, 30 sec ea side

PVC Alt. Lat Stretch, 1min

PVC Shoulder External Rotation, 30sec ea side

Standing Quad Stretch, 30 sec ea side

Standing Hamstring Stretch, 30 sec ea side

Achilles Stretch on Rig (bent knee), 30sec ea side

Thoracic Stretch over roller, 2min

Foam Roll – Lats, 2min ea side

Foam Roll – IT Band, 2min ea side