4-30-19 Pull-up Test Week

29
Apr

4-30-19 Pull-up Test Week

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Cradle Stretch

Active Spiderman

Active Samson

Walkouts

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

12 Hollow Rocks

10 Scap Pull-ups

8 Ring Rows

Gymnastics

Pull-ups (One max effort set)

Metcon

Metcon (No Measure)

Workout Rehearsal:

25 ft Walking Lunges

10 Double Unders

5 Abmat Sit-ups

Metcon (Time)

5 RFT:

100 ft Walking Lunges

50 Double Unders

20 Abmat Sit-ups
RX+: 15 GHD Sit-ups