6-15-21 Pedal Pusher

14
Jun

6-15-21 Pedal Pusher

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

100m Jog

:45 Easy Row

100m Run

:30 Moderate Row

100m Run

:15 Fast Row
Increase speed on the run

Mobility

Warm-up (No Measure)

:10 Hollow Body Hold x 3

:10 Superman Hold x 3

:20 Laying Alternating Toe Touch x 1

then:

1:00 Pike Stretch
:05 between sets

Warm-up

Warm-up (No Measure)

T2B Movement Prep:

:20 Static Hold

10 Scap Pulls

10 Kip Swings

2 Strict Knee-to-Elbow

5 Straight Leg Swings

2 Strict Toes-to-Bar

5 Kipping Toes-to-Bar

Metcon

Metcon (No Measure)

1 Round

6/4 Calorie Row

100m Run

6 Toes-to-Bar

Metcon

Metcon (Time)

On the 5:00 x 5 Rounds:

18/12 Calorie Row

300M Run

8 Toes-to-Bar

Rx+ 21/15 Cal, 400M Run, 12 T2B
*Score = Slowest Round.

Cool Down

Metcon (No Measure)

1min ea:

Banded Hamstring Stretch (each side)

Banded Lat Stretch (each side)

Calf Stretch (30sec each side)