CrossFit
Mobility-Hip/Ankle and Shoulder Prep
A)Warmup 2 Rounds
8 GHD Hip Ext
8 Ring Rows (False Grip)
8 GHD Situps/Abmat
8 OHS w/ Bar or PVC
*AFTER WARMUP DO GROUP SNATCH WARMUP
B) Snatch *20mins
*work to a heavy single
*goal is no misses
C) WOD: Tabata
*6 rounds of each
-KB Swings(53/35)
-Ring Muscle Ups–>Pull ups
-Air Squats
-Hollow Hold
*score worst round of each
New You
Mobility-Pulling Prep
A) Dynamic Warmup
B)Skills/Instruction/Strength
-Hollow Hold Progressions
-Supermans on GHD
then, 4 Rounds of
-8-10 challenging Ring Rows
-Accumulate 30 secs of Hollow Hold Tuck
-8-10 challenging DB/KB Presses
-8-10 Supermans on GHD
C) WOD: “Baseline”
500m Row
40 Air Squats
30 Situps
20 HR Push Ups
10 Pull ups/Ring Rows