8-25-20 2k Row

24
Aug

8-25-20 2k Row

Announcements

Happy Birthday, Brandi!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2min Easy Row

30sec ea:

High Knees

Over the Hurdle

Knee to Chest

Cradle Stretch

Samson

Lunge & Twist (Over Front Leg)

Toe Touches

Butt Kickers

Frog Hops

Soldier Kicks

Jumping Jacks

Tippy Toes

Slow Burpees

Standing Quad Stretch

Fast Feet
Tippy Toes: come up as high as you can on your toes and back down. Repeat for 30sec

Mobility

Warm-up (No Measure)

Ankle Rocks, 30sec ea side

Pigeon Pose:, 45sec ea side

Metcon

2k Row (Time)

Max Effort 2k Row

Core Down

Metcon (No Measure)

3 Sets:

10 Rower Pike-ups

20 Flutter Kicks (3-Count)

30sec Hanging L-Sit*
*scale to seated pike hold or V-Sit