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