7-2-19 Strict Nicole


7-2-19 Strict Nicole

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Bear Crawl

Reverse Bear Crawl

Crab Walk

Warm-up (No Measure)

Mobility / Stretching:

Banded Lat Stretch (0:45 Sec/Side)

Banded Hamstring Stretch (0:45 Sec/Side)

Warm-up (No Measure)

Movement Prep:

100m Run

10 Scap Pull-ups

10 Second Chin Over Bar Hold

3 Strict Pull-ups


Metcon (AMRAP – Reps)


400 Meter Run

Max Strict Pull-ups
Score is total strict pull-ups. Sets must be unbroken, as soon as you drop from the bar run 400m.

Modifications: Banded strict pull-ups or rack pull-ups (goal is 6-7 per round).

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Lacrosse ball (traps, teres, and chest)