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CrossFit — September 10, 2019

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9.10.19

Warm-up
10 Hip Rotations each direction
10 Knee Rotations each direction
10 Ankle Rotations each foot
10 Air Squats (feet shoulder width)
10 Scap Push Ups
10 Scap Pull Ups
10 Air Squats (feet hip width)
10 Plank Push Ups
10 Ring Rows
10 Air Squats (feet together)
5 Inchworms + Push Up
10 Strict Butterfly Circles
Pistol Squats (Max reps)
6-10 Repetitions every 1:30 for 6 Rounds
*Can progress from round to round (changing box heights, going to thinner/less bands, or adding a weight for those with RX pistol squats)
Ascending Running Strict Cindy (AMRAP – Rounds and Reps)
22:00 AMRAP
1-2-3-4… Rounds Strict Cindy
400m Run

*Cindy is 5 Pull Ups, 10 Push Ups, 15 Squats.
*Performance: add a 20/14# vest
*Health: ring rows and box push ups.
*If 30" is still too difficult for a member to do push ups with proper posture, have them go to DB Bench Presses.

Warm-up
Quad Foam Roll and Plantar Fascia Massage (most important)
Door Frame Chest Stretch
Lat Foam Roll + Banded Lat Stretch