WORKOUT OF THE DAY

Whiteboard Chat: Friday, May 8

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 back pressing into deck, neutral chin) and make sure to breathe!

STRENGTH

EMOM 12

1- :30 Bottom of Squat Hold (++ add weight)

2- :30 Hollow Rock

3- :30 Weighted Glute Bridge Hold

Pre-WOD Warmup

2-3 rounds:

–10 high knees

–10 butt kicks

–10 lateral bounds

–5 plank shoulder tap +1 burpee, 5 plank shoulder tap +1 burpee

CONDITIONING

Metcon (Time)

5 Rounds

20 Renegade Row (no push-up) or 30 Plank Shoulder Taps

200m Run

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/2019/5/10/justmove-2134-2342

ADDITIONAL STRENGTH

Overhead Squat (3-3-3-3-3-3-3-3-3-3)

3 EMOM 10

*steadily build to a heavy triple

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