4-17-19 Pull-up Progression Week 3

16
Apr

4-17-19 Pull-up Progression Week 3

Announcements

Easter Egg WOD and Kids Easter Egg Hunt between classes this Saturday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Forward and Back Hops to Plate

Down Dog Hold

In and Out Hops to Plate

Up Dog Hold

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold
*Warm-up completed With a 15/10# Plate*

Gymnastics

Metcon (No Measure)

3 sets for quality:

15 Second Chin Over Bar Hold (pronated)

15 Lat Pull-downs

8 DB Row (each arm)

Metcon (No Measure)

2 sets for quality:

20 Low Banded Rows

40 Second Deadhang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

40 Double Unders

20 Hand Release Push-ups

10 Toes to Bar
RX+: 15 Kipping HSPUs