Menu

CrossFit — October 1, 2019

0 Comments

10.1.19

Warm-up
10 Banded Glute Bridges
10 Lateral Banded Monster Walk steps each direction
10 Forward/Backward Banded Monster Walk steps each way
:45 Single Under Practice (slow then fast)
10 Tempo Band Good Mornings (:05 negative)
10 Tempo Band Deadlifts (:05 negative)
20 Band Pull Aparts (10 Palms Up, 10 Palms Down)
:45 Double Under Practice
Tempo Deadlift (5 Sets x 5 Reps)
:05 negative on each rep

*Set #1 @ 60% of 1 Rep Max, Sets 2-5 by feel
*Class Performs a set together every 3:00
Metcon (Time)
21-15-9 (14:00 Cap)
Wall Balls 30/20#
X3 Double Unders
Hand Release Push Ups

*Double Unders are 63-45-27
*Health use 14/10# Ball, Box Push Ups without Hand Release
*Those without Double Unders will do 63-45-27 Singles followed by 21-15-9 Jumping Hip Double Taps.

Warm-up
Foam Roll Back, Glutes, Hamstrings, Calves and Quads
Lacrosse Ball Smash Delts and Plantar Fascia