FRI JULY 27, 2018 - CROSSFIT

Warm-up

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

Strength

Back Squat (Stamina Squat)

On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

Metcon

Metcon (Time)

21-18-15-12-9
Kipping Handstand Push-ups
Toe-to-Bar

Cool Down/Mobility

1:00 Pigeon Stretch (each leg)
1:00 Childs Pose
1:00 IT Band Stretch (each leg)
1:00 Quad Stretch (each leg)

Gymnastics

Handstand Walk Practice
Spend 10:00 on Technique and Positioning

 

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