South Slope CrossFit – CrossFit

WHITEBOARD CHAT

GP Warmup

—2 inchworm + foot pedal

–10 Forward+ lateral leg swings

—10 frankie+ mule kick

—10 lunge+ knee hug

—10 lateral lunge

Then, 2 rounds:

—10 each, high knees butt kicks, lateral bounds

—3 step back burpee

**alternate rounds with a partner if applicable, if not, rest as needed between the 2 rounds 🙂

CONDITIONING

*for run, grab any object to take with you (ball, bag, DB, KB, plate, etc)

*goal weight for males is 50+, females 35+

*if no plate, perform burpees to object 3″ off the ground or do standard burpee

Metcon (Time)

PARTNER VERSION:

200 Burpee to Plate

*1 partner is doing burpees while the other partner is on a 200m Object Run

*partners switch movements at the end of each run until burpees are completed

Metcon (Time)

INDIVIDUAL VERSION:

5 Rounds

20 Burpee to Plate

200m Object Run

Mobility

– Wall Ankle D-Flex Stretch (1 min each side x2)

– Doorway Hamstring Stretch

https://www.youtube.com/watch?v=xNsk_t4Jt6g

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

Split Jerk (2-2-2-2-2-2-2-2-2-2)

2 EMOMx10

*if no barbell do single arm push jerk

*ascend in weight if possible