8-8-19 Pull-up Progression Week 4

7
Aug

8-8-19 Pull-up Progression Week 4

Announcements

FUNNY / MOTIVATIONAL T-SHIRT WEEK
August 12-17

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Medicine Ball Deadlifts

Active Spidermans

Scap Pull-ups

Squats to Medicine Ball

Active Samson

Banded Pull Aparts

Medicine Ball Squats

Push-up to Down Dog

Ring Rows

Warm-up (No Measure)

Mobility / Stretching:

Banded Lat Stretch (1 Min/Side)

Chest Stretch (30 Sec/Side)

Couch Stretch (1 Min/Side)

Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 30 sec ring row hold

Min 2: 7 Pull-up Negatives

Min 3: 4 BB Bent Over Rows 65/45#

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Wall Walk

6 Wallballs

6 Burpees

Metcon (AMRAP – Reps)

AMRAP 15:

Buy-in: 10 Wall Walks

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3’s Until Time Cap

RX: 20/14#
RX+: 150′ Handstand Walk, 30/20#

*Wall walks and handstand walks do not count towards score