6-6-19 Strict HSPU Test

Announcements

Climb the Manitou Incline this Sunday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

250m Row

200m Run

Then 0:30 Sec Each:

Leg Swings

Cradle Stretch

Active Samson

Active Spiderman

Walkouts

Scap Push-ups

Scap Pull-ups

Warm-up (No Measure)

Mobility / Stretching, all with a band:

Hamstring Stretch (1 Min/Side)

Samson (1 Min/Side)

Lat Stretch (0:30 Sec/Side)

Pass Throughs (0:30 Sec)

Skill Work/ Gymnastics

Strict Handstand Push-up (One Max Effort Set)

Modification: Box Pike HSPUs

Metcon

Metcon (Time)

3 RFT:

500m Row

400m Run

*Rest 3 Minutes Between Rounds*
Score is total time, including rest.

Cool Down

Metcon (No Measure)

Mobility:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)