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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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…

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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…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT GP Warmup –10 pike to pigeon –10 elbow to instep lunge with twist –10 windmills –10 frog squats then 2 rounds: –5 seated leg lifts –5 plank to side plank, L+R=1 –5 v-ups Midline Conditioning :40 on, :20 off for 3 Rounds Body Saw or Plank Hold Knee…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT GP Warmup —2 inchworm + foot pedal –10 Forward+ lateral leg swings —10 frankie+ mule kick —10 lunge+ knee hug —10 lateral lunge Then, 2 rounds: —10 each, high knees butt kicks, lateral bounds —3 step back burpee **alternate rounds with a partner if applicable, if not, rest…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/hv9pcaxc8Rw GP Warmup 2 rounds: —1 inchworm, cobra downdog —10 elbow to instep lunge with twist —10 starfish +scorpion 2 rounds: —4 seated leg lift —4 snow angels —2 Turkish get-ups 2 rounds: —4 sotts lift —2 light DB OH squat, or lunge STRENGTH Single-arm Overhead Squat 5×8…

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