Walk the Walk

13
Jan

Walk the Walk

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Fish Game or Dart Game, Coaches Choice.

Line Drills

Active Samson

SpiderMan

Inchworms with push-up

Walking Cradle Stretch

Soldier Kicks

3 Air squats plus broad jump

Walking Lunges

Technique

Metcon (No Measure)

Rowing Skill Training
Learning how to pace is critical in this WOD. Understanding how to control you Split times vs. Strokes per minute is the difference between finishing and finishing strong.

Metcon

Metcon (Time)

For Time:

1500 M Row

150′ Walking Lunge

75 AbMat Sit-ups

150′ Walking Lunge (4X the length of the rig)

1500 M Row
RX+ Weight Vest 20/14#

Use cones to specify 150′ walking area using 50′ X 3

Mobility

Metcon (No Measure)

Rolling out the lower back muscles