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09-08-2019

South Slope CrossFit – CrossFit

CONDITIONING

Bodyweight Flow 18 Rounds

:45 Work – :15 Transition

–Knee Jumps (RX+ attempt to land on plates) (Modify with broad jumps)

–Breakdancers

–Walking Samson Lunge

–Bear Crawl

–Snow Angels

–Jumping Lateral + Front Jacks

***All movements are for quality / maximum range of motion. No need to stay unbroken during the work clock.

***Break dancer demo. Note that you can make the movement more difficult by lifting the opposite arm up towards the ceiling as the leg shoots through the plank.

https://www.youtube.com/watch?v=Gbkv5kA_vXo

https://www.youtube.com/watch?v=pmfEm0rHHhU

——OR——-

If Body Weight Flow was performed earlier in the week:

For Total Time:

Goal = Neutral Splits

4 Rounds

1k Row

1 Minute Break

Metcon (Time)

Record total time to complete Rowing assignment.

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