19
Nov
11-20-18 Core Progression Week 2
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
1 Minute Each:
Jog in Place/Jumping Jacks/Butt Kicks
Active Spidermans
PVC Good Mornings
Push-up to Down Dog
PVC Pass Throughs
Slow Air Squats
Sit-ups
Gymnastics
Metcon (No Measure)
EMOM 15
Min 1: 30 sec weighted plank hold
Min 2: 6 Dragonfly Negatives (3 sec eccentric)
Min 3: 8 Tempo Weighted V-ups
Metcon
Metcon (No Measure)
Workout Rehearsal:
20 Sec Burpees
10 Sec Rest
20 Sec KB Swings
10 Sec Rest
20 Sec Thrusters
Metcon (AMRAP – Reps)
On the Minute x 16 (4 Rounds):
Minute 1: 12 Burpees
Minute 2: 15 Kettlebell Swings 53/35#
Minute 3: Max Thrusters 95/65#
Minute 4: Rest
*Score is total thrusters across the 4 rounds.
RX+: 115/80#