South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/dJ_ixu7amRM GP Warmup 3 rounds: –5 downdog to cobra –5 table top +rock back to child’s pose –5 thread the needle (L=R=1) 3 rounds: –5 plank to side plank (L+R=1) –5 superman with hold –5 glute bridge with hold –10 sec. hollow hold, check position (feet together, low…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/77AJ8-b1dFw GP Warmup —10 starfish + scorpion —10 pike to pigeon —10 reverse lunge+ knee hug —10 pike knee to elbow Then, 2 rounds: –4 tempo bulgarian split squat –4 plank to side plank (L+R=2) STRENGTH 5 Rounds 8 each direction KB/DB/Plate Halo 8 each leg Bulgarian Split…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/UQ-Kgh_PKfY GP Warmup —2 freestyle inchworm —10 windmills —10 Frankie + mule kick —10 reverse lunge+ knee hug —10 Cossack squat Then, 2 rounds: —10 seated leg lifts —5 yoga pushups (push-up & back into down dog position) —100m jog/row/bike 8 cal CONDITIONING Metcon (Time) 3 Rounds 250m…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/b9shP_2jAJw GP Warmup 2 rounds: –10 PVC/Banded/broomstick pass-thrus –10 around the worlds –5 tempo snow angels 2 rounds: –10 frog squat –10 lateral lunge/cossack squats –10 sots lift 1-2 rounds: with an empty barbell, –5 snatch sweeps –5 pocket high pull –5 muscle snatch from pocket –5 overhead…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/_K2dZzmoNkw GP Warmup –10 table top/plank ext. –10 pike reachbacks –10 from a pike position, mule kick into: elbow to instep lunge –10 glute bridge, 3 sec. hold at top –10 v-ups Then: 2 rounds: –20 jump tap/jump rope/ lateral hop –2 strict pushup burpees CONDITIONING Metcon (AMRAP…

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