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

– :30 Weighted Russian Twist

Rest 1:00

*move straight from one movement to the next then rest

Pre-WOD Warmup

5-3-1

burpee over bar

light barbell thruster

*increase intensity with each decrease in reps, alternate rounds with a partner if desired 🙂

CONDITIONING

Metcon (Time)

With a partner, alternating rounds

10 Rounds (5 each)

10 Burpee Over Bar

12 Thruster 95/65

*if no partner, perform 5 rounds with a new round starting every 3:00

Mobility

– MoveU Sprawl Stretch

https://www.instagram.com/p/B2t44CXng-D/