12-12-17 HSPU Max Test

11
Dec

12-12-17 HSPU Max Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Slow Row

10 Active Spiderman

10 Scap Push-ups

0:30 Second Moderate Row

10 Air Squats

10 Push-up to Down Dog

0:30 Second Fast Row

5 Inch Worms

5 Decline V-Push-ups

Gymnastics

Handstand Push-ups (Max Unbroken Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 75/55#
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Saddle (2 Min)

Seated Forward Fold (2 Min)

3 Pos Banded Shoulder Stretch (1 Min/Side)