20
Nov
11-21-17 HSPU Progression Week 2
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Active Samson
Active Spidermans
Inch Worms
Toe Walk
Heel Walk
Gymnastics
Metcon (Time)
For Time:
12 kipping HSPUs
Rest 1:00 minute
9 kipping HSPUs
Rest 1:00 minute
6 kipping HSPUs
Rest 0:30 seconds
6 kipping HSPUs
Rest 0:30 seconds
3 kipping HSPUs
Total HSPUs – 36 reps
RX+: Strict reps (6/5/4/4/3; Total: 22)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Burpee Box Jump Overs 24/20″
On the Minute: 7 Deadlifts 155/105#
RX+: 185/135#
Core Down
Metcon (No Measure)
3 sets for quality:
25 Bicycle Crunches
20 Abmat Sit-ups
15 Hip Extensions