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02-14-2020

South Slope CrossFit – CrossFit

Strength A

20 Minute Work Clock

Minute 00-10:

–Bench Press

Minute 10-20:

–Overhead Squat

Goal = Accumulate 4+ Sets of 2 Reps @ 85% in both movements.

Bench Press (Varied)

Overhead Squat (Varied)

CONDITIONING

Metcon (AMRAP – Reps)

5 Rounds Of:

2 Minute Work

1 Minute Rest

–Buy In: 200 Meter Run

–Time Remaining: AMRAP Overhead Squat

**Weight decreases every 12 reps performed

RX Ladder:

155/105

135/95

115/85

95/65

75/55

Mobility

LAX Ball Pec/Bicep/Lat

2-3 Minute Banded Shoukder Stretch

—> Across the body + behind the back

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

***NOTE***

If attending Saturday’s AM Session, perform the following Active Recovery assignments as opposed to the class programming.

Metcon (No Measure)

At Warm Up Intensity:

3 Rounds:

400m Row (Damper @ 4)

5 Pike to Push Ups

5 V-Ups / Dragon Flags

10 KBS AM, Light

10 Walking Lunges

15 Air Squats

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