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AT-HOME CROSSFIT 3/18

South Slope CrossFit – CrossFit

GP Warmup

–10 Forward+ Lateral leg swings (each)

— 5 inchworm+ pushup+ cobra

–10 glute bridge with 2 sec hold at top

–10 air squats

–10 mule kick+ knee to elbow

Gymnastics Warmup

1 or 2 sets:

–20 plank shoulder taps

–10 pike reach-backs

— 1 kick-up and hold (wall or free-standing)

Gymnastics

Handstand Walk Skill

EMOMx15

Max Distance HS Walk

NTE :30 of Work

Scaled = Wall walks or Wall Holds

STRENGTH

Metcon (No Measure)

Equipment:

5 Sets:

24 KB or DB Alt. Gorilla Row (12 / Side)*

15 Weighted Good Mornings**

*If you only have one DB/KB, simply alternate

**Hold KB or DB at chest

https://www.youtube.com/watch?v=UsxcaALqr2c

No Equipment:

5 Sets:

1:00 Plank

15 Object Good Mornings*

*Hug object at chest

Mobility

3 Rounds (For Quality):

5 Cat/Cow Stretch (slow)

:30 Pigeon Pose / side

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