7-31-18 Helen

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Warm-up (No Measure)

Movement Prep:

2 rounds:

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups (Ring Rows)

3 Pull-ups (Vertical Ring Rows)

2 rounds (start with light KB, 2nd round at working weight):

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Metcon (No Measure)

Mobility:

Dragon (1 Min/Side)

Low Dragon (1 Min/Side)

Kettlebell Calf Smash (1 Min/Side)