9-28-18 Sumo Bar

27
Sep

9-28-18 Sumo Bar

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Jumping Jacks

Push-up to Down Dog

Active Spiderman

Active Samson

Side Lunge + Standing Straddle

Inch Worm + Push-up

Warm-up (No Measure)

2 Rounds:

10 Scap Pull-ups

5 Strict Pull-ups (Ring Rows)

10 Scap Push-ups

5 Push-ups

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 30 sec handstand hold against wall

Min 2: 7 HSPU Negatives (3 sec eccentric)

Min 3: 4 Tempo DB Arnold Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Sumo Deadlift High Pull 75/55#

12 Box Jump Overs 24/20″

9 Toes to Bar