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 for 2 consecutive intervals then move on to the next

Once each movement has been performed twice, rest 3:00 and repeat

-Row or Bike or 10m Shuttle sprints

-V-ups

-Ground to Overhead (plate,DB,KB, other)

-Plank Burpee (burpee without the push-up)

-Squat Jump or Goblet Squat (keep weight light)

-Push Press or Push-up (keep weight light)

CORESELF ACCESSORY

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

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

Today’s Assignment (Complete the Mon/Tue assignment first):

https://www.yourcoreself.com/athlete-videos/2020/2/sidekickform-26-123

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/stretchymovingrecovery

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Preferred Order of Assignments:

1) Additional Strength

2) Conditioning

3) CoreSelf

4) Mobility

ADDITIONAL STRENGTH

Strict Pull Up (Max Reps Each Set – Rest 1:30 Between Sets)

Record Total Strict Pull Ups Accumulated
Record reps/round in notes