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CrossFit 3/25/2018

24
Mar

CrossFit 3/25/2018

Mobility: Before Class
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Banded Ankle Distraction – 1 min ea
Couch Stretch – 1 min ea

Gymnastics Warm Up 1(00:00-14:00 for instruction and warm up)
AMRAP – 12 min for quality
5 inchworms w/ 3 second at hollow hold
20 sec dip supported tuck hold
5 bird dog w/ 3 sec reach (ea side)
15 sec side plank (ea side)
20 sec active hang
20 sec relaxed hang
5 cossack squats (ea side)

Butterfly Pull Up Progression (14:01-23:00 – 1 min instruction)
8 minute practice on a Bar
8 Giant Kip Swings
8 x 1 foot on box butterfly pull ups
8 x 1 kipping pull up w/4 second lower
4 butterfly pull up singles

WOD (23:00-62:00 – 4 min instruction and grabbing gear)
AMRAP 30 Min (at a conversational pace)
750M Row (40/30 Cal Assault Bike or 600M Run for equipment purposes)
50’ bear crawl
50 double unders / 75 singles
10 db push press ea arm (light)
5 wall walks

Intent: We know what you’re thinking… “grab the 70# dumbbells!!!!”  SETTLE DOWN. We’re just refining movement and staying aerobic today.  None of this should be tough (tell that to the wall walks). You’ll have all the heavy lifting you can handle soon enough.  Enjoy the “easy stuff”…

YOGA @ 3pm!!!

At Home Mobility: Make sure you get a foam roller.  20 bucks on amazon.
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Foam Glutes and Hammies – 3 minutes
Couch Stretch – 1 min ea