10-15-19 Heavy Metal

14
Oct

10-15-19 Heavy Metal

Announcements

Happy Birthday, Beth!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run

Then…

2 Rounds:

30 Seconds Each:

Air Squats to Medicine Ball

Medicine Ball Strict Press

Plank Shoulder Taps

Medicine Ball Thrusters

Handstand Hold on Wall (Sub: Medicine Ball Overhead Hold)

Warm-up (No Measure)

Mobility:

Banded Lat Stretch (1 Min/Side)

Puppy Dog Pose (1 Min)

Skill Work/ Gymnastics

Metcon (No Measure)

Handstand Push-up Skill Work

10 minutes to work on progressions

If you’re proficient at HSPUs, complete the following:

5 Sets of 5-7 Strict HSPUs

Modifications: Kipping or use 5″ elevated (25# plate and abmat)

Metcon

Metcon (No Measure)

Workout Rehearsal:

6 Abmat Sit-ups

5 Kettlebell Swings

4 Wallballs

Metcon (Time)

3 Rounds for Time:

27 Abmat Sit-ups

21 Kettlebell Swings 53/35#

15 Wallballs 20/14#
Time cap: 15 minutes