Bubbles

16
Mar

Bubbles

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs

Single Unders

Push-up to Down Dog

Banded Pull Aparts (Palms Down) Video

Single Unders

Inchworm to Push-up

Banded Pull Aparts (Palms Up)

Warm-up (No Measure)

Static Holds

Hold For Max Time in 60 Seconds Window in 1 of the Following:

Ring Top Support Hold (Top of Ring Dip)

Handstand Hold on Wall

Push-up Plank Hold (On Hands)

Mobility

Warm-up (No Measure)

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Metcon

Athletes will choose from one of three strict gymnastics movements

Athletes will complete 3 sets for max unbroken reps at that one movement

Push-ups

Ring Dips

Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders