25
Apr
4-26-19 Cindy Mile
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
200m Run then…
Quad Stretch
Cradle Stretch
Soldier Kicks
Side Lunges
Active Samson
Active Spiderman
Warm-up (No Measure)
2 sets with light dumbbells:
4 Tempo Kneeling Single Arm Shoulder Press (ea side)
6 DB Floor Press
8 Double DB Dent Over Row
10 DB Front Squats
Warm-up (No Measure)
Skill Work:
5- 7 Minutes Kipping Pull-ups
Or Pull-up Movement Prep:
2 Sets:
5 Scap Pull-ups
3 Strict Pull-ups
5 Kip Swings
3 Kipping Pull-ups
Metcon
Metcon (No Measure)
Workout Rehearsal:
200m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon (Time)
4 RFT:
400m Run
10 Pull-ups
20 Hand Release Push-ups
30 Air Squats
RX+: Weight Vest 20/14#