South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/040CdhsnSxQ FRIDAY 5:30 ZOOM HAPPY HOUR https://us02web.zoom.us/j/82929206118 GP Warmup —10 forward/lateral leg swings —10 windmills —10 Frankie + quad pull + knee hug Then, 2 rounds: —4 pike reachbacks —4 elbow to instep lunge with twist —4 glute bridge + kick-out 2 rounds: —100m jog —3 power clean…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/vWk12IDEd-0 GP Warmup 2 rounds: —1 freestyle inchworm —10 pike reach backs —10 thread the needle 2 rounds: —5 yoga push-up (push-up+ back into pike position) —5 posterior plank —5 seated leg lifts *bonus warmup: –10 burpee broad jumps, complete before z-press, or as prewod/metcon warmup 🙂 STRENGTH…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT GP Warmup –10 pike to pigeon –10 elbow to instep lunge with twist –10 windmills –10 frog squats then 2 rounds: –5 seated leg lifts –5 plank to side plank, L+R=1 –5 v-ups Midline Conditioning :40 on, :20 off for 3 Rounds Body Saw or Plank Hold Knee…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT GP Warmup —2 inchworm + foot pedal –10 Forward+ lateral leg swings —10 frankie+ mule kick —10 lunge+ knee hug —10 lateral lunge Then, 2 rounds: —10 each, high knees butt kicks, lateral bounds —3 step back burpee **alternate rounds with a partner if applicable, if not, rest…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/hv9pcaxc8Rw GP Warmup 2 rounds: —1 inchworm, cobra downdog —10 elbow to instep lunge with twist —10 starfish +scorpion 2 rounds: —4 seated leg lift —4 snow angels —2 Turkish get-ups 2 rounds: —4 sotts lift —2 light DB OH squat, or lunge STRENGTH Single-arm Overhead Squat 5×8…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/9lgaoU3fA-g Zoom Class @3PM https://us02web.zoom.us/j/6512553131 GP Warmup —10 pike to pigeon —10 Frankie quad pull —10 Cossack squats —10 each reverse lunge —10 narrow frog squat Then –3 each candle stick pistol https://m.youtube.com/watch?v=Zbv6twzC4xg STRENGTH Pistol Squats (8-8-8-8-8 each leg) 5×8 each leg (alternating or same side) *if proficient,…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/Q8lsk9oHNGU GP Warmup 2 rounds: –4 starfish + scorpion –4 tempo snow angel –4 yoga pushups (pushup+push back to a downdog) 200m jog, or 10 cal bike/row 2 rounds –10 plank shoulder taps –2 hand-release pushups STRENGTH 4 max sets to failure Rest 1:30 between sets Push-ups (Max…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/RgcMyZ_2gss GP Warmup –10 frankie quad pulls –10 elbow to instep lunge w/ twist –10 lateral lunges then with an empty barbell: –5 tempo good mornings –5 back squat –10 front rack elbow twists –5 shoulder press –5 front squats Pre-WOD Warmup building to wod weight, complete two…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/jR7xnNm7cRA GP Warmup 2 rounds: –2 freestyle inchworm –4 pike+mule kick+ pigeon –4 each starfish+scorpion –4 windmills 2 rounds: –4 plank to side plank –2 Turkish get ups 2 rounds: –4 seated leg lift –4 russian twist –4 v-ups STRENGTH 5 Rounds – 5 each KB/DB Windmill –…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/x80Xbf8PyYM GP Warmup —10 Frankie+ mule kick —10 reverse lunge + knee hug —10 lateral lunge —10 tempo squat with pause in bottom, add jump to stand if desired Then, 2 rounds building in weight/intensity: —10 cal bike/row/200m jog —5 tempo back squat —5 pull variation *pullup ringrow…

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