Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

100 DUs/DU Practice (No Measure)

Gymnastics Warmup (No Measure)

3 rounds
10 sec hollow hold
10 sec arch hold
5 hollow rocks
5 arch rocks
5 tuck sits
5 supermans

Mobility

5 mins

Banded Shoulder Stretch (No Measure)

Bottoms Up Kneeling KB Press (No Measure)

Gymnastics

15 Minute Kipping Pull Up Progressions
*2-3 person groups with cueing/pausing

Kipping Pullup Progressions (7 mim EMOM at your current level)

Metcon

Time Trials (4.4.14) (4 Rounds for time)

400 M
300 M
200 M
100 M

*Rest 2-3 minutes between each distance. Finish with 800m recovery jog.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s