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