South Slope CrossFit – CrossFit WHITEBOARD CHAT LIVE NOON ZOOM CLASS: https://us04web.zoom.us/j/813239740 GP Warmup –10 each, frankie+quad pull –10 pike reach-backs x2 then: –10 windmills –20 mountain climbers x2 Pre-WOD Warmup 1-2 sets: –5 v-ups –5 jump squats –5 plyo pushup CONDITIONING Metcon (AMRAP – Reps) :40 on, :20 off, 2 Rounds Perform each movement…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT Programming Video: https://youtu.be/Gs6XFxawKLs Noon Zoom Class: https://us04web.zoom.us/j/6512553131 GP Warmup –10 quad pull+knee hug –2 inchworm/downdog/cobra/ freestyle –10 starfish –10 scorpion –10 elbow to instep lunge w/twist –10 cossack squats Pre-WOD Warmup 1-2 sets: –10 steps farmers walk -Right hand –5 step back/up burpee –10 steps farmers walk-left hand…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT Programming Video: https://youtu.be/_WxU8vHRDZM Noon Zoom Class: https://us04web.zoom.us/j/694995454?pwd=V1JPZ1lUZzhXV0hkMUcyK3dQejFOdz09 GP Warmup –10 (each) lateral leg swings –10 Frankie+mule kick –10 pike knee to elbow –5 glute bridge with 3 sec. hold at top –10 frog squats –10 v-ups STRENGTH EMOM 12, Alternating Odd: 5 ea Single Leg Deadlift (DB/KB/other) Even:…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/lX6OxhnA0qk GP Warmup –10 pike to pigeon –10 90/90 hip stretch x2 –10 plank to side plank L+R= 1 –10 glute bridge with hold x2 –5 step back burpee –20 jump taps/double unders x 2 Metcon Metcon (Time) 4 Rounds For Time 100′ Single-Arm Overhead Walking Lunge 10…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://www.youtube.com/watch?v=oAnpZUR99Kg&feature=youtu.be GP Warmup –Wall toe touches: –>compete 3 sets on each leg **one set =5 point touch on the wall —————————- –20 hollow rocks –> (queue up that midline positioning for pose run) –20 jumping jacks, maintain hollow! —————————- –20 butt kickers –20 high knees –10 lateral bounds…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/Cbt3wIp8_k0 GP Warmup –5 inchworms –10 glute bridge x2 –5 tempo snow angels –10 frog squats x2 –5 KB/DB/object row -R –5 KB/DB/object row -L –5 knee jump/broad jump/jump tuck STRENGTH Metcon (No Measure) Every 3:00 x8 Sets 5 Tall Box Jumps 10-15 Object Rows 15 Object Good…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://www.youtube.com/watch?v=tjHjIsbqWwQ GP Warmup –10 each direction, leg swings –10(each) reverse lunge + knee hug –10 each tempo cossack squats then: –10 tempo good mornings (light weight or un-weighted) –5 step up burpee x2 Gymnastics Warmup Minimum 10 Minutes TJ’s Gymnastics Warmups https://www.youtube.com/playlist?list=PLUfsvnqlXlW2oEXKR-9utvSv4Ru8becp1 CONDITIONING With Parter For Time 200…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://www.youtube.com/watch?v=fjpAb825UI0 GP Warmup — 10 frankie+quad pull –3 inchworm+cobra –10 elbow to instep lunge –10 lateral lunge then: 200m jog/row/10 cal bike –15 squat jumps/broad jumps STRENGTH OBJECT SQUATS (Score = Total Reps x weight) EMOMx15 Max Consistent Volume Object Squats *Work NTE :30s e.g. kettlebell, paint can,…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT Watch the video for a fun, new assignment we are going to do every Sunday for the next few weeks (maybe longer!). https://www.youtube.com/watch?v=55nQgMM7R04 https://www.downdogapp.com/

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://www.youtube.com/watch?v=1QNoaLlY6XY https://www.downdogapp.com/

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