South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/jV1mbhT5vd8

Live Zoom @3:00PM!

https://us02web.zoom.us/j/491160574

GP Warmup

–10 table top/plank ext.

–10 each, starfish+scorpion

–10 plank to side plank R+L=1

–5 tempo snow angels

then:

build up as needed for carry

STRENGTH

5 Rounds

100ft Right Arm Overhead Walk

100ft Left Arm Overhead Walk

10 Band Pull-apart

or 10 each DB/KB High Pull

*perform all movements in a row

*rest 1:30-2:00 between rounds

*go as heavy as possible for the walk

*if no band, perform a light weight standing high pull

Pre-WOD Warmup

2-3 rounds:

-10 high knees

–10 buttkicks

–10 lat. bounds

CONDITIONING

PICK YOUR POISON

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

8 Mile Bike (Time)

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2020/2/sidekickform-26-123

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/buildingflexibility-xht7a-3a25x-cx2mk-6xpy4-atfc9