South Slope CrossFit – CrossFit

WHITEBOARD CHAT

GP Warmup

–10 pike to pigeon

–10 elbow to instep lunge with twist

–10 windmills

–10 frog squats

then

2 rounds:

–5 seated leg lifts

–5 plank to side plank, L+R=1

–5 v-ups

Midline Conditioning

:40 on, :20 off for 3 Rounds

Body Saw or Plank Hold

Knee Tuck

Good Morning, light

Pre-WOD Warmup

2-3 rounds:

200m jog/row or bike

10 sumo squats

**increase intensity of jog/row/bike each round to test pace for part 2 of the metcon 🙂

CONDITIONING

Metcon (Time)

21-15-9

Sumo Deadlift High Pull 95/65

Lunge Step, each (L+R=1)

Rest 2:00

Max effort 800m Run or 750m Row or 1.5 mile Bike

*RX+ add weight in goblet or front rack for lunge

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2019/5/10/justmove-2134-2342