MON JULY 16, 2018 - CROSSFIT

Warm-up

10 Shoulder Rolls (Front and Back)
10 Arm Pretzels (each)
10 Arm Circles (Front and Back)
10 Windmills
5 Wide Stance Inchworms with 5-4-3-2-1 Push-ups
10 Cossack Squats
10 Spiderman to Downward Dog
--
2 Rounds
10 KB Swings
10 KB Push Press
200 M Run

Strength

Deadlift (6-6-4-4-2-2)

Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts

Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Detention"
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Cool Down/Mobility

1:00 Alternating Calf and Achilles stretch
1:00 Childs Pose
1:00 Glute Stretch (each leg)
1:00 Lying Front Rack Stretch

Gymnastics

Ring Muscle-Ups 

Max unbroken ring muscle ups

Baseline testing 2 of 2 for those interested in competing in CrossFit as a sport

 

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