4-23-19 Pull-up Progression Week 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…0:30 Seconds Each:

PVC Pass throughs

Hops Over PVC Pipe

Active Samson, ea side

PVC Good Mornings

PVC Back Squats

Active Spiderman, 60 seconds

Push-up to Down Dog

Scap Pull-ups

Ring Rows

Gymnastics

Metcon (No Measure)

3 sets for quality:

18 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

45 Second Deadhang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alt Dumbbell Snatch 35/25#

27 AbMat Sit-ups
RX+: 5 Burpee Bar MUs, 50/35# DB