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 Squat (may add weight)

*perform movements back to back

*rest 1:30-2:00 between rounds

Bulgarian Split Squat

Record weights, sets/reps used in Bulgarian Split Squat assignment.

Pre-WOD Warmup

1-2 rounds:

—10 front rack elbow twist

—10 good mornings

—10 rocky squat press

–10 bent over rows

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Strict Pull-up or 10 Ring/Body Row

5 Bear Complex 135/95

*if one impliment, do 3 complex per side

CORESELF ACCESSORY

Perform minutes 15-27

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