Lead Foot

20
Jan

Lead Foot

Announcements

Paleo Potluck – Sat, Feb 1. RSVP & details in FB Community Page
Happy Birthday, Lindsay!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Rowling Game

3-5 Sets:

Land Exactly on 100 Meter Row

*Burpee Penalty For Any Meters Over or Under 100 Meters*

**Example:** 94 or 106 = 6 Burpee Penalty

Warm-up (No Measure)

30 Seconds Each

Active Spidermans

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Mobility

Warm-up (No Measure)

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Metcon

Metcon (No Measure)

3 Calorie Row

3 Burpees

3 Chest to Bar Pull-ups

3 Toes to Bar

3 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
While we have a short time to work, that doesn’t mean we have to try to complete the bar movements unbroken

*Quick sets with quick breaks can be just as effective

* Here are a few thoughts on how to approach each set:

Set of 27

1 Set:** 27

2 Sets:** 15-12

3 Sets:** 9-9-9

4 Sets:** 8-7-6-6

5 Sets:** 7-5-5-5-5

Set of 21

1 Set:** 21

2 Sets:** 12-9

3 Sets:** 7-7-7

4 Sets:** 6-5-5-5

5 Sets:** 5-4-4-4-4

Set of 15

1 Set:** 15

2 Sets:** 8-7

3 Sets:** 5-5-5

4 Sets:** 4-4-4-3

5 Sets: **3-3-3-3-3