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