12-4-19 Latitude

3
Dec

12-4-19 Latitude

Announcements

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

2 Sets:

10 Active Spiderman

10 Push-up to Down Dog

10 Cossack Squats

2 Sets:

10 Banded Pull Aparts

10 Ring Rows

10 Overhead Arm Circles

2 Sets:

15 Sec Handstand Hold

15 Sec Deadhang Hold

15 Sec Squat Hold

Gymnastics

Metcon (AMRAP – Reps)

Handstand Push-up Skill Work

For time:

12 Sets of 30% Max Reps
Each set must be unbroken. Rest as needed between sets. 10 min cap.

If you do not know your max, pick a number of reps you think you can hold for 12 sets.

Modifications: Box Handstand Push-ups, DB Strict press

RX+: Strict HSPUs

Last completed on 9/5/19. Two more sets this time. Record total reps completed.

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1 Minute Strict Pull-ups

1 Minute Sandbag Reverse Lunges 40/25#

1 Minute KB Swings 53/35#

1 Minute Rest