5
Jun
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)