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#