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, add weight with goblet DB/KB

*modify by going to an elevated target

*record weight if used

CONDITIONING

Metcon (Time)

5 Rounds

30 Squat

15 SDHP 75/55

10 DB/KB Single-arm Hang Clean and Jerk, each

*SDHP on bar if possible

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2020/2/frontside-backside-20-2345

Mobility

https://www.yourcoreself.com/athlete-videos/2020/deepstretch-24