3-8-18 Skill Work/Active Recovery


3-8-18 Skill Work/Active Recovery

CrossFit Grail – CrossFit


Warm-up (No Measure)

500m Row


Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Active Spiderman

Active Samson

Inch Worms

Down Dog to Pigeon

Cat Cows

Skill Work/ Gymnastics

Metcon (No Measure)

Toes to Bar Progressions
10-15 minutes as needed

*kip swings, knees to elbows, toes to bar

Metcon (No Measure)

3 sets for quality:

10 Alt Lunges

15 Hollow Rocks

20 Sit-ups

25 Air Squats


2 sets for quality:

15 Banded Pull-aparts

15 Banded Pass Throughs

15 External/Internal Rotation on Rig

Cool Down

Metcon (No Measure)


Couch Stretch (2 Min/Side)

Single Leg Forward Fold (1 Min/Side)

Single Leg Forward Fold with QLT (1 Min/Side)

Seal Pose (1 Min)

Pigeon Pose (2 Min/Side)