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#