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 – Rounds and Reps)

AMRAP 20

15 Push-up

15 Sit-up

15 Plank Burpee

50 Double Under

CORESELF ACCESSORY

Perform minutes 0-15

https://www.yourcoreself.com/athlete-videos/2020/3/studiochiselclass/getit/60-cov-btmjl

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/stretchymovingrecovery

ADDITIONAL STRENGTH

Shoulder Press (3-3-3-3-3-3-3-3-3-3)

3 EMOM 10

*start at 55-60% and ascend every 2 sets

*record heaviest set