6-21-19 Cement Mixer

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

200 Meter Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Straight Leg Walkouts

3 Air Squats + Broad Jump

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose (30 Sec/Side)

Deadhang (30 Seconds)

Pigeon Pose (30 Sec/Side)

Twisted Cross (30 Sec/Side)

Metcon

Metcon (No Measure)

Workout Rehearsal:

400m Run

5 Toes to Bar
Use this as a gauge for how to scale the workout (if needed). IF it takes you longer than 2:00-2:15 to do the workout rehearsal, use one of the scaling options.

Metcon (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar
Score is slowest round.

If less than 30 seconds rest, scale the workout to one of the following options:

– Less reps for TTB

– Hanging Knee Raises

– Toes to Kettlebell

– 200m Run