5-28-19 Annie

27
May

5-28-19 Annie

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Quad Stretch

Knee to Chest

Cradle Stretch

Soldier Kicks

Side Lunges

Active Samson

Active Spiderman

Walkouts

Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

8 Ring Rows

10 Scap Push-ups

12 V-ups (or knee tucks)

Skill Work/ Gymnastics

Metcon (No Measure)

Skill Work: 15 Minutes

Choose a skill/lift that you would like to work on for ~15 mins.

Options: Pull-ups, toes to bar, rope climbs, handstand push-ups, handstand walking, parallette work (L-sits, handstands), double unders, olympic lifting (keep it light), etc.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Kneeling Hamstring Stretch (1 Min/Side)