29
Nov
11-30-17 Burpee Re-Test!
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
Metcon
60 Burpee Baseline (Time)
60 Burpees for time
Gymnastics
Metcon (Time)
For Time:
12 kipping HSPUs
Rest 1:00 minute
12 kipping HSPUs
Rest 1:00 minute
9 kipping HSPUs
Rest 0:30 seconds
6 kipping HSPUs
Rest 0:30 seconds
3 kipping HSPUs
Total HSPUs – 42 reps
RX+: Strict reps (7/6/5/4/3; Total: 25)
Cool Down
Metcon (No Measure)
Mobility:
5 minutes: lacrosse ball – teres minor and TFL
5 minutes: foam roller – IT band, quads, lats