16
Sep
9-17-20 Strict Nicole
Announcements
The ‘Traci D’ WOD this Friday! Grab your spot!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Run 200M
Line Drills:
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Side Shuffles
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Mobility
Warm-up (No Measure)
40sec ea side:
Banded Lat Stretch
Banded Hamstring Stretch
Banded Cross Body Stretch
Metcon
Metcon (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
After completing a 400 meter run run, you’ll complete max unbroken strict pull-ups
You can pause in a dead hang, but once the hands leave the bar or you have to kip, the set is over
Keep a running count of how many strict pull-ups are completed within each set
Your final score is the total number of strict pull-ups completed over the 20 minutes