Obelus

7
Aug

Obelus

Announcements

Happy Birthday, Morgan!
Run Club today 7am – Meet at Fox Ridge Middle School

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

10 Bootstrappers w/ :02 Pause in the bottom

10 Scap Pull-Ups

Immediately Into…

2 SETS

10 Narrow Air Squats w/ :02 Pause in the bottom

10 Ring Rows w/ :02 Pause at the top

Immediately Into…

2 SETS

10 Alt. Cossack or Curtsy Squats

3-5 Strict Pull-Ups or Negative Pull-Ups

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – Strict Gymnastic Pull Practice*

MIN 2 – :45 Pistol / Squat Practice**

*Strict Gymnastic Work…

3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows

+

:10 Top of the Pull Hold

**Pistol / Squat Work…

Banded Pistol Squat

Tall Box Step-Ups

Curtsy Squats

Narrow Stance Air or Goblet Squat

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Alt. Pistols or 20 Air Squats

10 Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

8 KB Goblet Lunge (53/35)|(35/26)

8 Chest to Bar Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

6 Single KB Suitcase Box Step-Ups (24/20)

6 Bar Muscle-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up