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#