7-18-19 Pull-up Progression Week 1

17
Jul

7-18-19 Pull-up Progression Week 1

Announcements

BINGO! BINGO! BINGO!
Happy Birthday, Kevin!
Running Club / Walk around Cherry Creek Dog Park
Sunday – 7:30 am

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Squat to Medicine Ball

Moderate Row

Ground to Overhead with Medicine Ball

Faster Row

Squats with Medicine Ball

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 15 sec ring row hold

Min 2: 4 Pull-up Negatives

Min 3: 10 BB Bent Over Rows 65/45#

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

6 Calorie Row

5 Wallballs

4 Dumbbell Snatches

3 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Row

15 Wallballs 20/14#

12 Alternating Dumbbell Snatches 35/25#

9 Toes to Bar
RX+: 30/20# WB / 50/35# DB