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