Saturday May 3, 2014

Paradiso CrossFit MDR, Paradiso CrossFit Venice – Group Class

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Prehab

Wall Squats 2×10
Doorway Stretch 2×30″
Prone Snow Angels x20 (2-5# weight)

Warm-up

50′ High Knees
50′ Butt Kicks
50’ Bear crawl
50′ Crab Walk
50′ Lunges
50′ Burpee Broad Jumps

Classic Strength

Classic Strength:

A) 3×20 Weighted Walking lunge steps – Rest 1 minute
B) 3x ME Strict Dips – Rest 1 minute

Advanced Strength

Advanced Strength:

A) 3×20 Weighted Walking lunge steps- Rest 1 minute
B) 3×8 Weighted Dips plus ME kipping Dips- Rest 1 minute

Conditioning

Classic Conditioning:

Advanced Conditioning:
Spend 4 minutes at each station for max reps:
Clean and Jerks (135/95)
Row (Calories)
Burpees

Cool Down

Foam Roll T-spine 2 min
Wrist DROM 2min
Super Rack Stretch x45″