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: 30s Hollow Rock or Hollow Hold

Single Leg Deadlift (10-10-10-10-10-10)

5 Each Side

Pre-WOD Warmup

1-2 sets:

–10 butt kickers

–3 pull-ups or pull variation

–10 high knees

–3 tempo pushups

–10 lateral bounds

–5 tempo air squat, **focusing on upright torso

CONDITIONING

Metcon (Time)

For Time:

800m Run/750m Row/1.5mi Bike

Then…

10 Rounds of:

5 Pull-up (DB/KB/BB Bent-over Row)

10 Push-up

15 Squat

Then…

800m Run/750m Row/1.5mi Bike

CORESELF ACCESSORY

If you have not yet registered, follow this link first:

https://yourcoreself.memberspace.com/member/sign_up/616771134e

To Be Completed Monday or Tuesday:

https://www.yourcoreself.com/athlete-videos/2019/5/12/athlete-whypilates18-23409

Mobility

Complete as much of this as you would like:

https://www.yourcoreself.com/athlete-videos/2020/deepstretch-24