Happy Birthday, Felicia & Kendra!
Warm Up
2rds
Sampson Stretch
PVC OHS
Abmat Situp
Hip Extension/GoodMOrning W/ PVC
Pullup (Strict, Kipping, Jumping, Banded)
Dips (Strict, Kipping, Box, Chairs, Banded)
15 Reps of Each
Focus
Glutes, Hammies, and Calves OH MY
12min EMOM
Min 1- Hip Bridges vs Band if possible x 15
Min 2- Monster Walks vs Band 5 step in each Dir. (no band squat walk)
Min 3- Hip Rockers x 10 (
Min 4- Single Unders (Slow, Moderate, Fast)
WOD: 7-10 mins
Full Gym
For Time:
50-40-30-20-10 with a vest
DU (double the reps singles)
Mountain climbers
Step ups
10 min Cap
Partial Gym
50-40-30-20-10
Lat hops
Mountain climbers
Step ups holding weight (approx 20lbs)
No Gym
50-40-30-20-10
Lat hops
Mountain climbers
High knees holding weight(approx 20lbs)
Seated:
50-40-30-20-10
U-Turns
Shoulder 2 Shoulder w/ MedBall 30/20#
MedBall Over Shoulder (25-20-15-10-5 reps)
Finisher:
Romanian Split Squats Low Hang Hold
OTM x 6
12 reps
Alt Leg each Minute
Meeting IDs:
6:00am
CrossFit Indestri
626-856-218
7:30am
CrossFit Kids w/ Steph and Jen
156-493-996
10:00am
CrossFit WatchTower
673-986-983
1:30pm
Neuse River CrossFit
811-151-818
4:30pm
CrossFit Indestri
470-972-302
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