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 reps to failure each set)

Pre-WOD Warmup

2 easy rounds

–10m shuttle sprint x2 (practicing turns)

–10 lateral bounds or jump rope

–5 situps

CONDITIONING

Metcon (AMRAP – Reps)

Tabata (:20 on, :10 off)

8 Rounds at each movement (finish a movement before moving on to the next)

-Row or Bike or 10m Shuttle Sprints

-Sit-ups

-Jump Rope or Lateral Hop (singles or doubles)

-Row or Bike or 10m Shuttle Sprints (different than what you started with if possible)

*rest 1:00 between movements

Mobility

– Wall Ankle D-Flex Stretch

– 15 Minutes of Down Dog Yoga with Chest/Shoulder Boost

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

EMOM 10

ODD: 3 each Sigle Leg Deadlift (slow, light), barbell if possible

EVEN: 10 Bicep Curl or 5 Supinated Strict Pull-up

Single Leg Deadlift (3-3-3-3-3 each leg)

Bicep Curls (10-10-10-10-10)