WORKOUT OF THE DAY

Monday, May 11

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 WOD weight if necessary or applicable 🙂

–5 deadlift

–5 hang power clean

–5 power cleans

–5 yoga pushups, pushup and back to pike position

CONDITIONING

Metcon (Time)

21-15-9 Power Clean 135/95

42-30-18 Push-up
*21 PC, 42 PU, 15 PC, 30 PU, 9 PC, 18 PU

*if one impliment do reps on both sides (21 right, 21 left)

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/20/5/12/stomachseriesdetails10-234

Mobility

Couch Stretch – 2 minutes per side

https://www.instagram.com/tv/B_8BV6TFzIj/?igshid=1ht9tj1x22hgh

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