South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/VRuQoNnHPY0

GP Warmup

–2 freestyle inchworm

–10 elbow to instep lunge

–10 pike to pigeon

–10 cossack squats

–6 step up burpees

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Calorie Bike (or 10 Calorie Row or 150m Run)

10 Box/Object Jump Over (or 40ft Broad Jump)

20 Mountain Climbers

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

Back Squat (10-10-10-10-10)

5×10, same weight throughout

*if no rack, find a weight you can clean from the floor

*if no barbell, do double KB/DB front squat or bear hug squat with object

Mobility