We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

10.16.2014

Main – CrossFit

Metcon

AEROBIC

Metcon (AMRAP – Reps)

E:75

1) :30 Row + :10-:20 Side Plank

2) :30 Row + :10-:20 Superman

3) :30 Row + :10-:20 Side Plank

4) :30 Row + :10-:20 Superman

5) :30 Row + :10-:20 Side Plank

6) :30 Row + :10-:20 Superman

Rest 5:00

Repeat

Rest 5:00

Repeat
* Row should be taken at 75% of 2k 500m/pace.

*Entire piece will take 32:30 to complete.

MOBILIZE YO-SELF!

1) Shoulder

A) Overhead Banded Distraction -> 2:00/side

B) Chest Opener Banded Distraction -> 2:00/side

2) Bottom of Squat

Single Leg Flexion W/ External Rotation Bias -> 2:00/side

3) Undo Sitting

Couch -> 2:00/side

*We will go through these together like any other exercise in class.

*The time requirement is a MINIMUM for soft tissue change. Sit and hold longer if you can/would like.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!