8-24-21 The Penny Drops

23
Aug

8-24-21 The Penny Drops

Announcements

Happy Birthday, Brandi!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Up-Downs

6 Scap Pull-Ups

6 Push-Up to Down Dog

Into…

AMRAP x 3 MINUTES

6 Box Jump Overs

6 Kip Swings

6 DB Strict Press

Strength

Shoulder Press (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 5 SETS

10 Kipping Pull-Ups*

12 Kipping Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press