10-5-18 HSPU Re-Test

4
Oct

10-5-18 HSPU Re-Test

Announcements

Barbells for Boobs – WOD, Fundraiser & Potluck!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m Row then…

0:30 Seconds Each:

Active Spiderman (ea side)

Active Samson (ea side)

Push-up to Down Dog

Air Squats

Side Lunges

Cat Cows

Thoracic Rotations

Scap Push-ups

Scap Pull-ups

Gymnastics

Handstand Push-ups (One max effort set)

Pull-ups (One max effort set)

This is optional. If you did the pull-up test from the last progression you do not need to test again. But if you don’t have a baseline, let’s test it today.

Metcon

2k Row (Time)

Max Effort 2k Row