South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/040CdhsnSxQ

FRIDAY 5:30 ZOOM HAPPY HOUR

https://us02web.zoom.us/j/82929206118

GP Warmup

—10 forward/lateral leg swings

—10 windmills

—10 Frankie + quad pull + knee hug

Then,

2 rounds:

—4 pike reachbacks

—4 elbow to instep lunge with twist

—4 glute bridge + kick-out

2 rounds:

—100m jog

—3 power clean

—3 thrusters

CONDITIONING

Metcon (Time)

BARBELL OPTION:

10 Rounds

100m Run

3 Power Clean @ 155/105

3 Front Squat

3 Shoulder to Overhead

Metcon (Time)

NO-BARBELL OPTION:

10 Rounds

100m Run

5 each DB/KB Clean

5 Goblet Squat

5 each DB/KB Shoulder to Overhead

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2019/5/10/crisscrosslove-xht7a-3a25x-cx2mk-6xpy4-zzzbw-ha96x

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

STRENGTH

EMOM 10

ODD: 3-5 Barbell Roll Out

EVEN: :30 Pistol Squat

*those with no barbell could do wall walks or plank extensions

Metcon (AMRAP – Reps)

Pistols