South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/vWk12IDEd-0

GP Warmup

2 rounds:

—1 freestyle inchworm

—10 pike reach backs

—10 thread the needle

2 rounds:

—5 yoga push-up (push-up+ back into pike position)

—5 posterior plank

—5 seated leg lifts

*bonus warmup:

–10 burpee broad jumps, complete before z-press, or as prewod/metcon warmup 🙂

STRENGTH

Z-Press (10-10-10-10-10)

10 every 1:30 for 5 sets

*same weight throughout

*10 reps per side if only 1 DB/KB

CONDITIONING

Metcon (AMRAP – Reps)

3 Rounds

1:00 per movement, rest 2:00 after each round

Row or Bike or Jump Rope

Russian KB/DB Swing

Box Jump/Object Jump Over

Plank Burpee

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/buildingflexibility-xht7a-3a25x-cx2mk-6xpy4-atfc9

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

Hang Snatch (3-3-3-3-3-3-3)

3 every 1:15 for 7 sets

*ascend if possible