South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/hv9pcaxc8Rw

GP Warmup

2 rounds:

—1 inchworm, cobra downdog

—10 elbow to instep lunge with twist

—10 starfish +scorpion

2 rounds:

—4 seated leg lift

—4 snow angels

—2 Turkish get-ups

2 rounds:

—4 sotts lift

—2 light DB OH squat, or lunge

STRENGTH

Single-arm Overhead Squat

5×8 each arm

*start a new set every 3:00

Single-Arm Overhead Squat (8-8-8-8-8 (Each arm))

CONDITIONING

Metcon (Time)

2 Rounds

100 Mountain Climber (each step=1 rep)

80 Squat

60 Sit-up

40 Push-up

20 Pull-up or Ring Row or Body Row

*if no rings or unable to set up bar then end the round after 40 push-up
Bed Sheet Row Setup

https://www.instagram.com/p/B-7sD9kHlKK/

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2019/5/12/stomachseriesplay-angl7-k4nxw-gy98d-zxdnx-hwz9j-98bln

Mobility

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