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08-08-2019

South Slope CrossFit – CrossFit

CONDITIONING

8 Minute Work Clock

A: If proficient at Double Unders

Flight Simulator Ladder For Time

5-10-15-20-25-30…..-45-50

—-OR—–

B: If developing Doubles

Perform :20 of quality practice EMOM

Metcon (Time)

“Flight Simulator”

For Time, Double Unders

5-10-15-20-25-30-35-40-45-50

**Must stop after each set. Set must be unbroken to continue

CONDITIONING

Run Conditioning:

8 Rounds for Total Time

–200m Run

–1 Minute Rest

Goal = Neutral Splits / Consistency

Metcon (Time)

Record average time to complete 200m Runs.

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Midline Conditioning:

6 Rounds for Quality:

–4 Each Side Wall Slams (Challenge yourself with being further away from the wall or using a heavier wall ball)

–:30 Plank Hold. If proficient, perform with weight plate on back.

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