9-17-20 Strict Nicole

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