11-13-18 Core Progression Week 1

12
Nov

11-13-18 Core Progression Week 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each

Single Unders

Leg Swings (FW/BW)

Scap Push-ups

Backwards Singles

Active Spidermans

Hollow Rocks

Double Unders

Push-up to Down Dog

Superman Rocks

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 25 sec weighted plank hold

Min 2: 5 Dragonfly Negatives (3 sec eccentric)

Min 3: 10 Tempo Weighted V-ups

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

15 Double Unders

10 Air Squats

5 Power Cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Air Squats

10 Power Cleans 135/95#
RX+: 165/115#