4-9-19 Pull-up Progression Week 2

8
Apr

4-9-19 Pull-up Progression Week 2

Announcements

Happy Birthday, Bryan H!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

200m Run then…

Soldier Kicks

Quad Stretch

Cradle Stretch

Active Samson

Active Spiderman

Inch Worm + Push-up

3 Air Squats + Broad Jump

Duck Walks

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

15 Banded Pull Aparts

12 Scap Pull-ups

10 Ring Rows

Gymnastics

Metcon (No Measure)

3 sets for quality:

12 Second Chin Over Bar Hold (pronated)

12 Lat Pull-downs

10 DB Row (each arm)

Accessory

Metcon (No Measure)

2 sets for quality:

15 Low Banded Rows

35 Second Deadhang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks 35/25#

15 Dumbbell Goblet Squats 35/25#
RX+: 25 GHD Sit-ups, 50/35#