14
Nov
11-15-17 HSPU Progression Week 1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
10 Active Spiderman
10 Active Samson
10 Air Squats
5 Inch Worms
10 Scap Push-ups
10 Push-ups
10 Scap Pull-ups
Gymnastics
Metcon (Time)
For Time:
9 kipping HSPUs
Rest 1:00 minute
6 kipping HSPUs
Rest 1:00 minute
6 kipping HSPUs
Rest 0:30 seconds
3 kipping HSPUs
Rest 0:30 seconds
3 kipping HSPUs
Total HSPUs – 27 reps
RX+: Strict reps (5/4/4/3/2; Total: 18)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Power Snatch 75/55#
18 Lateral Bar Burpees
RX+ 95/65#
Cool Down
Metcon (No Measure)
2 Minutes Each Pose (1 min/side)
Dragon
Low Dragon
Pigeon
Couch Stretch