Skip to content

01-23-2020

South Slope CrossFit – CrossFit

Pre-WOD MOBILITY

Before Strength:

3:00 or 3 Rounds

–> Banded Pull-Aparts

–> Banded/Weighted Serratus Punches

https://www.youtube.com/watch?v=TbP0tfa-S6k

Strength A

Bench Press

Every 2:00 x 6 Rounds

75% x 3 Reps

Bench Press (6 x 3)

CONDITIONING

Metcon (Time)

For Total Time

5 Rounds Of

12(9) Calorie Row

6 Bench Press 135/95 (NTE 60%)

—4 Minute Break—

20(16) Calorie Row

30 Hand-Release Push Ups

20(16) Calorie Row

30 Hand-Release Push Ups

20(16) Calorie Row

CONDITIONING

Midline / Accessory (Optional)

4 Rounds for Quality

–8-12 Plate Reverse Flyes

–4 Each Side Kneeling Pallof Press + Twist Away

Post-WOD Mobility

2 Minutes Each Side

–> Thread the Needle Pose

https://www.youtube.com/watch?v=M8-bBGOilms

–> Twisty Spine/Hip Rotation Stretch (Thanks MoveU!)

https://www.instagram.com/p/B2t44CXng-D/?utm_source=ig_web_copy_link

Scroll To Top