South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/UE18i-_5jmY GP Warmup –10 table top/ plank ext. –2 downdog and cobra –10 elbow to instep lunge with twist –2 freestyle inchworm –10 pike knee to elbow 200m jog then: 2 rounds, **round 1 right hand, round 2 left hand –5 single arm russian KB swing –5 single…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/p4teL2PDmv4 GP Warmup 2 rounds: —2 freestyle inchworms —10 pike reach backs —10 thread the needle —10 scorpions 2 rounds: —10 pass-thrus +10 around the world —5 snow angels —10 sots lift 2 rounds: —5 snatch high pull —5 behind the neck press, snatch grip —5 overhead squat…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/UTCwAsbvEdI GP Warmup 2 rounds: –10 pike to pigeon –10 90/90 hip stretch, dynamic –10 plank to side plank, L+R=2 2 rounds: –10 cossack squat –10 frog squat –10 windmills 2 rounds –3 burpee broad jump –3 plate/object GTO CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 20…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/_sLNjDtNcOQ GP Warmup —10 knee hug+ quad pull —10 Frankie+ mule kick —2 inchworms, freestyle —10 table top/plank ext. —10 each, lunges STRENGTH Weighted Step-ups (8-8-8-8-8 (Each Leg)) *rest 1:00-2:00 between sets *can load weight on shoulders or hold at side Pre-WOD Warmup complete 1-2 sets, building to…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/AC-Rtr0F56g GP Warmup —10 each, forward and lateral leg swings —10 quad pull+knee hug —10 pike knee to elbow —10 frog squats —10 jumping lunges Then, 2 rounds: —20 jump taps —2 burpees broad jumps —4 DB/KB snatch CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 18 60…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/dJ_ixu7amRM GP Warmup 3 rounds: –5 downdog to cobra –5 table top +rock back to child’s pose –5 thread the needle (L=R=1) 3 rounds: –5 plank to side plank (L+R=1) –5 superman with hold –5 glute bridge with hold –10 sec. hollow hold, check position (feet together, low…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/77AJ8-b1dFw GP Warmup —10 starfish + scorpion —10 pike to pigeon —10 reverse lunge+ knee hug —10 pike knee to elbow Then, 2 rounds: –4 tempo bulgarian split squat –4 plank to side plank (L+R=2) STRENGTH 5 Rounds 8 each direction KB/DB/Plate Halo 8 each leg Bulgarian Split…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/UQ-Kgh_PKfY GP Warmup —2 freestyle inchworm —10 windmills —10 Frankie + mule kick —10 reverse lunge+ knee hug —10 Cossack squat Then, 2 rounds: —10 seated leg lifts —5 yoga pushups (push-up & back into down dog position) —100m jog/row/bike 8 cal CONDITIONING Metcon (Time) 3 Rounds 250m…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/b9shP_2jAJw GP Warmup 2 rounds: –10 PVC/Banded/broomstick pass-thrus –10 around the worlds –5 tempo snow angels 2 rounds: –10 frog squat –10 lateral lunge/cossack squats –10 sots lift 1-2 rounds: with an empty barbell, –5 snatch sweeps –5 pocket high pull –5 muscle snatch from pocket –5 overhead…

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South Slope CrossFit – CrossFit WHITEBOARD CHAT https://youtu.be/_K2dZzmoNkw GP Warmup –10 table top/plank ext. –10 pike reachbacks –10 from a pike position, mule kick into: elbow to instep lunge –10 glute bridge, 3 sec. hold at top –10 v-ups Then: 2 rounds: –20 jump tap/jump rope/ lateral hop –2 strict pushup burpees CONDITIONING Metcon (AMRAP…

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