Saturday, May 21, 2016
You can see pictures from Regionals weekend in the album online HERE.
Be sure to congratulate coach LG when you see her, she qualified for the CrossFit Games with her team.
Gettin’ flexy with friends
Prehab
PVC Mobility
Banded shoulder/Lat Stretches
Over Head Single arm KB walk 2×25′ each arm
Warmup
Run (600m), Row, or Bike 3min
8-6-4-2
Push-ups
Tuck Jumps
Lunges
OHS with PVC or Barbell
Conditioning
Teams of 3:
50 Calorie Row
100 Strict Handstand Push-Ups
150 Cleans
200 Double-Unders
150 Overhead Squats
100 Box Jump Overs
50 Calorie Row
50 Calorie Row
100 Strict Handstand Push-Ups
150 Cleans
200 Double-Unders
150 Overhead Squats
100 Box Jump Overs
50 Calorie Row
Notes: Yes, cleans are squat cleans.
L1: Push-ups, 15/10 lbs, single arm alt overhead squats with your DB, 12/8”
L2: Piked HSPU, 75/55, 20/12”
Rx: 24/16kg, 95/65, 24/20”
Cool Down
Banded Lat Stretch (loop band around pull up bar)
Pigeon Stretch
Partner Straddle Stretch (gently push partner forward from low back)
Pigeon Stretch
Partner Straddle Stretch (gently push partner forward from low back)
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