5-26-21 Microchip

25
May

5-26-21 Microchip

Announcements

‘MURPH’ Challenge Memorial Day
Happy Birthday, Shaun!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

then….30 sec ea:

Pike Stretch

Ankle Rocks (each side)

High Knees

Body Weight Good Mornings

Butt Kickers

Alternating Single Leg V-Ups

Single Unders

1min Moderate Row

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

5/3 Calorie Row

15 Double Unders

100m Run

15 Double Unders

5/3 Row

Metcon

Metcon (Time)

For Time:

70/50 Calorie Row

100 Double Unders

1200M Run

100 Double Unders

70/50 Calorie Row

Scale – 150 Single Unders

Short on rowers – Staggered Start – Group 2 starts at 3:00

Cool Down

Metcon (No Measure)

Couch Stretch, 1min ea side Pigeon Pose to Lat Stretch, 1min ea side

Calf Stretch on Post, 30sec ea side