5-21-19 Tip Toe

20
May

5-21-19 Tip Toe

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Jog (or Row)

Quad Stretch

Knees to Chest

Mountain Climbers

Moderate Jog (or Row)

Straight Leg Kick

Walking Samson

Top Half Burpees

Faster Jog (or Row)

Side Lunge

Slow Air Squats

Easy Burpees

Warm-up (No Measure)

Mobility / Stretching:

2 Sets, 0:30 Seconds Each:

Chest Stretch (Twisted Cross)

Up Dog

Warm-up (No Measure)

Movement Prep:

20 Second Arch Position Hold on Floor

10 Seconds Arch Position Hold on Bar

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

Skill Work: Spend 5 Minutes Working on Kipping TTB or Kipping Knees to Chest

Metcon

Metcon (No Measure)

Workout Rehearsal:

100 Meter Run (or Row)

5 Toes to Bar

5 Burpees

Metcon (Time)

For time:

21-18-15-12-9-6-3

200 Meter Run (or 250m Row)

Toes to Bar

Burpees
Modification: 1/2 reps TTB or T2KB