Outside the Box

16
Jan

Outside the Box

Announcements

Paleo Potluck – Sat, Feb 1. RSVP & details in FB Community Page

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Mobility

Warm-up (No Measure)

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Metcon

Metcon (No Measure)

Rehearsal

100 Meter Run

2 Burpee Box Jumps

Metcon (AMRAP – Reps)

Teams of 2, AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)
* In this longer partner workout, one athlete works at a time

* Both athletes will complete a full round before moving up in reps

* For Example:

* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump

* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump

* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

* For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes

* 100 Meter Runs do not count towards total score