5-4-21 What Goes Up

3
May

5-4-21 What Goes Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Easy Run

then…30sec ea:

High Hops to Target

Knuckle Drags

Leg Raises

Slow and High Single Unders

V-Ups

Fast Single Unders

Warm-up (No Measure)

Movement Prep / Line Drills:

High Knees/Butt Kickers

100m Jog

High Skips

Long Skips

100m Run

Side Shuffle Right

Side Shuffle Left

100m Fast Run / Sprint
*set-up cones outside if weather permits

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

20 Double Unders (20 singles)

100 Meter Run

10 Double Unders (10 singles)

50 Meter Run

Metcon

Metcon (Time)

For Time:

20 Double-Unders

200m Run

40 Double-Unders

400m Run

60 Double-Unders

800m Run

80 Double-Unders

400m Run

100 Double-unders

200m Run

Mobility

Metcon (No Measure)

If time allows, 1min ea:

Wrist / Forearm Stretch

Calf Stretch on Post, ea side

Static Hamstring Stretch, ea side