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03/23/2020

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, cinder block, bumper plate, toddler, etc

CONDITIONING

Metcon (Time)

Every 4:00 x6 Rounds

250m Run

100′ Single-Arm Farmer’s Carry

15 Object GTO or Clean & Jerk

15 Hand-Release Push Up

Mobility

This thingy from Move U:

https://www.instagram.com/p/B2t44CXng-D/

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